Warm-up: The “official” CrossFit Warm-up 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: 100 Turkish Get-ups 20/16kg Slow and Steady. Not for time. Cool-down: 10 minutes of shoulder mobility Powerlifting: 3 x 5 press, push-press, push-jerk 3 x 5 hand release push-ups Max Effort Floor Press 3 x 15 dumbbell rows 3 x 15 skull crushers 3 x max rep ring dips “I’m Prepared” with Ronica Jeffrey, CrossFit Journal preview video [wmv] [mov] The Face of Battle by Jeff Barnett
