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Monday, 25 July, 2011

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Warm-up: Group med-ball toss Workout: 5 Rounds each for time of: 5 Heavy Touch and Go Deadlifts 3 rounds of: 5 Burpees 5 Box Jumps, 24″ Rest 5 minutes between each round Cool-down: Sit quietly for 3 minutes Powerlifting: 3 x 10 Back Extensions 5 x 5 GHD Sit-ups 2-2-2-2-2-2-2-2-2-2 Box Squat @ 55% 3 x 10 Reverse Hypers 3 x 12 Barbell Good Mornings 2 x 10 Broad Jumps “Number 1 and Number 2: A Day of Training” with Graham Holmbergand Rich Froning Jr., CrossFit Journal preview video [wmv] [mov] “I CrossFit Because . . . ” from CrossFit 516 (NY): Video.

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