Internal Throwdown – Saturday June 22nd @ 9 am with a PotLuck cookout to follow at Noon.
We are bringing back our summer throwdown series again this year after much success last year. Each throwdown will consist of 2-3 workouts and everyone is encouraged to participate. Scaling options will be available so everyone can join in. This competition is only open to Elm City CrossFit athletes! The cookout to follow is open to everyone – family and friends looking to hang out or learn about our signature community. We hope to see everyone Saturday June 22nd.
Bench 10-8-6-4-2 with Max Rep Ring Rows after each set
Sellout: 10 x Prowler Push – Self regulated weight and rest (Down and Back is one)
Endurance: @ the box at 6 am
We will jog ~1 mile to the base of Prospect Street (the start) we will then run:
4, 5 or 6 x Prospect Hill
On odd intervals recover with a walk/jog back down
On even intervals sprint down recover at the bottom ~3 minutes
Buy-in: Handstand Practice – Spend 15 minutes working on either handstand walks or wall walks
Internal Throwdown – Fun begins at 9am with a Potluck barbque to follow at noon
There will be two Workouts – They will be announced Saturday Morning
Every Elm City athlete will be able to perform each movement and workout
Amnesty – Make up a workout you may have missed during the week or work on a skill.