Fun Friday Workout
Perform This Workout In Teams Of 3 People
6 X 400m Curb/Ledge Run
15 Wall Climbs
21 Ring to Bar Pull Ups
21 Sand Bag Carry to Bear Crawl 50#/30#
21 Bar Muscle Ups
3:00 "Wall Free" Handstand Holds
Post time.
Coaching Tips: Scale load and movements to match your current fitness level. You can partition out any of the exercises as you would like. Every person on the team must perform at least one rep of each exercise. There is a 10 burpee team penalty for losing your balance and/or falling off of any of the exercises that require you to remain on an object while performing. The penalty will be paid after the whole workout is completed. You can assist one person per team perform the wall climb. Each team member must contribute time to the 3 minute handstand holds. There will be ample time during the warm up to accustom yourself to each exercise.
Happy Birthday Tony Patterson. His contribution to CFEC as an athlete and as a person is immeasurable. Tony, all that you have accomplished in the past three years at CFEC is remarkable, to say the least. Have a great birthday, friend.
here you go paul.
http://media.crossfit.com/cf-video/CrossFit_Lipson_56secIsabelle.mov
Happy Birthday Tony! Thank you for being such a great friend:-)
Happy Birthday Tony! You are a HUGE inspiration to all of us at CFEC.
5:15am
JoJo/Jack/Newman 37:31
Julia/Steve-o/Paul 39:50
8:00am
Eric/Sabrina/Phil 57:46
Walt/Delia/Chrissy 45:30
9:00am
Ed/Teshina/Toni 51:01
Scotty/Monica/Tina 55:53
Justin B/Jon B./Amelia 46:28
Chabecca/Dano/Luke 36:40
Brandon/Yvette/Tiffany/Don 47:58
10:00am
Michelle Z./Carissa/David L. 49:52
12pm
John R/Jonathan/Tony A. 38:47Rx
5pm
David K./Susan 35:53Rx
Sloane/Jeff D./Robert 46:50
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