Warm-up: 4 Rounds increasing intensity throughout: 10 air squats, 10 kettlebell swings, 10 butterfly sit-ups Workout:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. Powerlifting: A: EROM Deadlift 5 x 3-4; Rest 2:00 B1: Tire flips 4 x 8; Rest 10 seconds B2: Kettlebell swings 4 x 20; Rest 10 seconds B3: GHD sit-ups 4 x 15; Rest 2:00 C: Reverse Hypers 3 x 15; Rest 1:00 REMINDER: CrossFit Huntsville’s first In House Competition is this weekend. The competition will kick off at 10:00 this Saturday. Be sure to sign up in the gym beforehand! “Coaching Points for Lifting Stones: Part 2” with Rob Orlando, CrossFit Journal preview video [wmv] [mov] “Sticking It Out” with Oceanside CrossFit – video [wmv] [mov]
