Monday 17 October 2011

http://media.crossfit.com/cf-video/cfj-nov-05/snatch.wmv

Warm up

Run 800m

Russian gynmastic warm up - day 1

Upper body pressing - 5 rounds of:
3 x kickup to handstand
5 x ring push ups
3 x 10 sec tripod

Legs - 3 rounds of:
10 x overhead squat
10 x kettlebell deadlift

WOD

21-15-9 reps of:
Box jumps, 600mm
Snatch, 40kg
Chest to bar pull ups