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Saturday, 10 December, 2011

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Warm-up: Partner 1: 50 meter run Partner 2: Hang w/active shoulders Swap Partner 1: 50 meter run Partner 2: Plank hold Swap Partner 1: 50 meter run Partner 2: V-sit hold Swap Workout: 8 Sets 30 second AMRAP 4 Pull-ups 8 Box jumps 24″ Rest 30 seconds Active rest 10 minutes 6 Sets 60 second AMRAP 8 Kettlebell swings 24/16 kilograms 20 Double-unders Rest 60 seconds “Cooking With Massie: Bacon-Wrapped Sweet-Potato Pucks”, CrossFit Journal preview video [wmv] [mov] “Discovering New Possibilities” – video [wmv] [mov]

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