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Thursday, 15 September, 2011

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Warm-up: 30 seconds of mountain climbers, 30 seconds of a handstand hold/walk practice, 30 seconds of barbell deadlifts; Rest 1:00 x 3 Workout: With a ten minute running clock work up to a heavy single in the clean + 3 rounds for time: 25 Kettlebell swings 2/1.5 pood 25 Box jumps 20″ Cool-down: Instructor lead group stretch “CrossFit Rowing Trainer Course: Analyzing the Force Curve” with Angela Hart, CrossFit Journal preview video [wmv] [mov] Patriot CrossFit participates in 31 Heroes fundraiser – video [wmv] [mov]

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