Make sure you warm up well today and roll out that back...Warm Up:
Row 500m
20 Leg Swings each leg
lower back stretches with Coach
3 Rounds
10 Air Squats
15 Sit Ups
WOD:
5 Rounds for time of:
Row 25 Calories
16 Chest To Bar Pull Ups
9 Hand Stand Push Ups
All right ... WOD times are out for the Athletes this weekend!!! Location Orange County Fair Grounds! Come hang out... walk the swap meet and watch some awesome CrossFit WODS!
Manny: 12pm and 4:53pm
Joe Spinelli: 11:32a and 4:17p
Nikki: 8:56a, 12p, and 2:20p
Jaimie: 9:44a, 12p, and 2:56p
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