Monday 20 February 2012

CrossFit East Sacremento

Warm up

Russian gymastic warm up – Day 1 (Beginner):

Upper-body pressing (3 Sets):
Handstands
Ring push-ups x5
Tripod/frog stand x 10 seconds

Legs (3 Sets):
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps

WOD - Carse

21-18-15-12-9-6-3 reps of:

Clean, 40g
Double unders
Deadlift, 80kg
Box jump, 600mm

Start each round with a 200m run.