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Monday, 12 December, 2011

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Warm-up: 400 meter Indian run 3 Rounds: P1: 5 DB hang power clean, 5 Front Squat, 5 Push Press P2: Ab-mat sit-ups Workout: Thruster 1-1-1-1-1-1-1 Powerlifting: A. Clean 1.1.1.1 x 4; Rest 3:00 B. Front Squat 2-2-2 @30×0; 90% 1RM Rest 2:00 C1. Dumbbell Split Squat 3 x 8/leg @30×0; Rest 1:00 C2. Reverse Hypers 3 x 12-15; Rest 1:00 D. GHD Sit-ups 3 x 15-20; Rest 1:00 “Starting and Growing a CrossFit Kids Program” with Travis Harkey,CrossFit Journal preview video [wmv] [mov] “Twas the Night Before Christmas” from CrossFit Full Potential (MA).

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