Warm-up: Group med ball toss followed by 3 rounds of “Cindy” Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments. Cool-down: Roll out with a foam roller for 10 minutes following the workout Powerlifting: 5 x 5 clapping push-ups 5 x 1 fifteen foot rope climbs Speed Bench 2-2-2-2-2-2-2-2-2-2 3 x 10 weighted ring push-ups 3 x 5 parallette handstand push-ups 2 x max repetition bamboo bar bench press “Running Drills: Part 4” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] http://www.youtube.com/watch?v=PEzZ4FhIK38
