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]
