August 2, 2013

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Happy Birthday Lindsey G!

CrossFit
Strength: Overhead Squat 5-5-5 (Use the heaviest weight you can for each set)

WOD: For time
70 Burpees
60 Sit Ups
50 Kettlebell Swings (53/35)
40 Pull Ups
30 Handstand Push Ups

CrossFit 101
Double WOD for Time
1) Complete as many rounds as possible in 5 minutes of:
10 Pull Ups
20 Dumbbell Push Press (choose challenging weight)
30 Double Unders

Rest 2 Minutes

2) Complete as many rounds as possible in 5 minutes of:
10 Push Ups
20 Medicine Ball Front Squats (20/14)
30 Double Unders

Competitor
Rest Day