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Wednesday, 26 Jan, 2011

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Warm-up-
three minutes of: 20 lunge steps, 5 skin-the-cats

Workout-
Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

cool-down-
Work for 2 minutes on each calf using a trigger point ball or roller

GOHEAVY class-
Speed Bench
3-3-3-3-3-3-3-3

“The Home Gym With Pat Sherwood”, CrossFit Journal preview video [wmv] [mov]

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