Wednesday, September 7, 2016

Join us Thursday night at 6:30pm for the Relay for Life Fundraiser supporting the American Cancer Society! Friends are welcome (CrossFit experience is not required)!
https://ballstoncrossfit.com/thursday-september-8-2016-relay-for-life-fundraiser/
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GHR Instruction
(Glute Ham Raises)
Rx: 4 x 7 GHR’s, stop at Parallel
Fx: 3 x 10 Partner or Banded/rig GHR’s
(https://youtu.be/7F5Ibbf2lEc)
use abmat in place of foam roller.
 

5 Rounds:
25/20 Calorie Row
40 Double Unders
Rest 2:1
Maximal Effort