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Old 10-18-2009, 12:15 PM   #19
Dominic Sirianni
Senior Member
 
Join Date: Jul 2009
Posts: 263
Default Saturday - 10.10.09 - Beach conditioning

Family day at the beach with CrossFit 305 and a bunch of other affiliates in Miami. CrossFit 305 programmed a little loop in and out of the ocean that we ran through. Lots and lots of fun, then we grilled meat and veggies and ate, drank and laughed until sunset. Pics over here.

Started with:
Sprint 25' into the water, full submersion and sprint back

then three loops of:
bear crawl about 30'
sprint another 30' and turn and sprint 25' into the surf
15 pushups in the surf
50' sprint in the surf
15 situps uphill in the surf
long jump burpees back to the start

finish by sprinting into the water

19:45 for me
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