Monday 08 August 2011

Warm up
Run 400m

10 pull ups
10 push ups
10 sits ups
10 back extensions
10 ring dips
10 squats
10 double unders

Shoulder mobility:
http://www.maxworkouts.com/blog/comments/6-shoulder-mobility-exercises/

WOD
21-15-9 of:
Overhead squats
Sumo dealift with high pull

Finisher
10 Turkish-get-ups (5 each hand)

Check out the the videos below for pointers on safe execution and technique:

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

http://media.crossfit.com/cf-video/Overhead_Squat.wmv

http://media.crossfit.com/cf-video/CrossFitJournal_RachelMedina_SDHPpre.wmv