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Monday, 23 January, 2012

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Warm-up: 400 Meter row 2 Rounds: 10 Medicine ball mountain climbers 10 Air squats 5 Inch worm push ups 5 Pull ups Workout: “G.I. Jane” 100 Burpee pull ups Post time to comments. Powerlifting: A. Low bar back squat- Find a 1RM @30×0; Rest as needed between efforts B. Shoulder Press- Find a 1RM; Rest as needed between efforts C. 500 Meter max effort row “Inside England’s CrossFit HG3” with Peter Davis and Andy Ruddick,CrossFit Journal preview video [wmv] [mov] “Striking and CrossFit” with George Ryan – video [wmv] [mov]

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