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Friday, 9 March, 2012

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Warm-up: Instructor led group stretching P1: 250 Meter row P2 Parallette burpees 2 times through Workout: For time: 21-18-15-12-9-6-3 Pull ups Box Jumps 30/24″ (Must step down every rep) “Speed and Dynamic Efforts” with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] “Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv] [mov] [HD mov]

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