THE KEVINATOR

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**NO 6:30 PM CLASS THIS EVENING AT ST. LANDRY**

Carrying things today.

Throughout the day without you even knowing you’re exercising when you carry stuff, and when are we not carrying stuff?

Super simple movement, super big results.

Engages every muscle group and is an exercise that tests pure strength. Your arms will work as you try to stabilize the shoulder and elbow with your biceps and triceps turned on as well as your forearms trying to grip tightly.

Back, shoulders, traps will all feel it as you contract trying to keep the shoulders from rolling forward.

This is a great way to get your abs stronger without actually doing a concentric movement, engaging the abs will keep you sturdy throughout the walk.

Legs obviously will feel it as you are adding weight to a normal walk but you have to focus on your steps so the knees do not roll in, do not tight rope walk.

Jump on a higher box than normal but do not be too overzealous with it. Challenge yourself but don’t bust your shins.

Back to work.

Fridays are for winners.

Don’t forget about all your fearless athletes competing at the Ragin Games on Saturday at the Blackham Coliseum, it’s one of the biggest CrossFit competitions in the region and should be a good show. Rep your gym.
#CFSL
#CFBB
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WOD

Metcon (Time)
For time

Buy in
1,000 meter row

then

7 rounds of

-200 meter famers carry 53/35
-7 Box Jumps 30/24

then

Buy out
400 meter run