Monday 2/25/13

Basics Strength:

 4 Rounds 

10 box jumps
10 kb goblet squats

-recovery-

3 Rounds

10 KB Shoulder Press
30 Second Plank
10 Push ups

Basics WOD:

10 Minute AMRAP
run 200m
20 burpess
run 200m
20 ball slams
run 200m
20 sit ups

 

CrossFit Strength:

 10 min
A1) power snatch x 5 odd minutes (5 Power Snatches on every odd minute for 10 Minutes)
A2) wall walk ups x 5 even minutes (5 Wall Walk Ups on every even minute for 10 Minutes)

-recovery ( internal external rotation shoulder and hip)-

10 min
B1) back squat x 8 (2 to 1 tempo) odd minutes ***2 seconds down into squat, 1 second explosion up***
B2) pull ups x 5 (2 sec pause at top) even minutes

 

CrossFit WOD:

15 Minute AMRAP
run 200m
20 burpees
run 200m
20 hand release push up
run 200m
20 wall balls
run 200m
20 leg lowers (Leg raises laying with back on the floor)