Warm-up: 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load. Post time, distance and loads to comments Powerlifting: 3 x 10 Band Good Mornings 4 x 10 Walking Lunges Max Effort Sumo Deadlift 5 x 3 Clean Pulls 3 x 10 RDL 3 x 100m Belt attached sled pull w/Kettlebells “CrossFit Changed My Life: Sue Pepe”, CrossFit Journal preview video [wmv] [mov] Breaking it down simply for you: “A Brief History of the CrossFit Games”from Breaking Muscle.
