SPARTAN DONE NOW TIME FOR THE TOUGHT MUDDER…..IT’S NOT TOO LATE TO SIGN UP!! RACE IS THIS SATURDAY, IF YOU CAN RUN 10K YOUR GOLDEN!
TEAM : CROSSFIT SOUTH SURREY, THIS WAS OUR FIRST RACE IS 2012.
TEAM MATES RUNNING THIS YEAR ARE MYSELF, ELMER, SONIA, MARK, KRIS AND JANISE.
Mobility/Warm Up
30 Hollow Rocks 20 Rev Hollow Rocks 20 Ring Rowsthen 3 rds 10 Jumping Jacks 10 Squats 5 Push Ups
5 dips
STRENGHT
BENCH PRESS ESTABLISH 1 RM, look in your book and increase 2- 5 lbs
Gymnastics Metcon
EMOM 10min
Minute 1 40xDouble Unders single skips Minute 2 Wall Walk, Nose To Wall Shoulder Taps, Handstand Kick Ups
CARDIO
FINISH WITH OUTDOOR CURCUIT 2-3X