8/23/16 – Stand Up Paddle Boarding Sunday

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RANT

This Sunday, August 28th CrossFit SouthEnd members are headed to the Whitewater Center for some StandUp Paddle Boarding!  Get to know the people you workout next to every day in a different way, and enjoy summer as it wraps up.  We’ll be at the Whitewater Center at 1130am, or you can meet us at the gym at 11am and carpool there together.  Regular WWC pricing.  Feel free to bring friends/family along with you – the more the merrier!

CrossFit Performance

A. Kipping Efficiency Drills

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AMRAP 15

15 CTB Pullups

15 Burpees

CrossFit Fundamentals

A. Front Squat Review

B. Hang Clean Review

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Every :90 x 8

6 Hang Cleans

ME Hollow Body Hold

Strength Class

A. Floor Press – 4×3

*heavier than 8/2

B. Back Squat @22X2 – 3×12

C1. Single Arm KB Row @22X2 – 3×8 – 10 reps

C2. Banded Good Mornings – 3×8 – 10 reps

Endurance Class

Glute/ham activation

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12 x 50m Run, walk recovery