10 Air Squats (pause @ bottom)
10 Leg Swings
20 Trunk Twists
10 Arm Rotation (F/B)
5 Push Ups
(30min. 4 step)
Handstand Push Ups Progression
2)Pike Hold Push Ups
3)Pike Hold Push Ups on (small box)
4)Pike Hold Push Ups on (big box)
1)Handstand Holds (facing wall)
2)Handstand Holds (facing away wall)
3)Handstand Push Ups
4)Kippin Handstand Push Ups
Complete AMRAP in 15 min.
10 KB Deck Squats (M35/W20)
15 Push Ups
30 Double Unders or 90 Single Unders
BEACH WOD & BBQ
When: Sat. April 26, 2014 at 9:30am
Where: Crandon Park in Key Biscayne.
BYOF / BYOB
You bring it. We will grill it.
Down & Dirty Mud Run
May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.
Hey Members!!!!! You wanted a more affordable Quality line of supplements in house, well you got it. Formulx will be stopping by for a short presentation and tasting of their Recovery Protein Shakes and supplement line.
Tuesday, April 29, 2014 from 5 to 7pm
At IC Crossfit “It’s your Box!!!!”