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Tuesday, 7 February, 2012

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Warm-up: 4 Rounds: 30 seconds of rowing 30 seconds of sit ups 30 seconds of squats 30 second recovery Workout: 5 Minute AMRAP @ High aerobic effort 10 Kettlebell swings 24/16 Kilograms 20 Walking lunges Rest 5 Minutes 5 Minute AMRAP @ High aerobic effort 10 Ring dips 200 Meter row Rest 5 Minutes 5 Minute AMRAP @ High aerobic effort 7 Toes to bar 10 Wall ball shots 20/14# to 10′ Rest 5 Minutes 5 Minute AMRAP @ High aerobic effort 10 Hand release push ups 15 Air squats “My CrossFit Story: Kevin Miller”, free CrossFit Journal video, preview – [wmv] [mov]

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