Bring a Friend Day August 14, 2014


It's bring a friend to Crossfit day.

Warm-up- use the rowers and work on technique somehow

Iso/Stab- Movement Prep/recovery 2 rounds scap push-ups x 10, scap pull-ups x 10, moose antler x 15 sec right, moose antler x 15 sec left, downward dog x 30 sec

Gym- none

Strength- none

Skill Transfer- none


20 Min AMRAP (As a team of 2 complete the following)

Run 200m

5 Burpees

10 Ball Shots

15 Sit-ups

20 Double Unders

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