Friday, 3/23/12

If you're competing in the Crossfit Open, today is a rest day!


Warm-Up:

Sorry ladies, he's taken...

4 x Sled Drag 40m
6 x 1 Box Jumps with dumbbells in hands
--All reps at a high, but not max height

Dynamic Warm-Up/Burg WU

Beginner Strength:
Squat: 2 x 5, 1 x 5+ (add 5#)

Int/Advanced Strength:
DE Box Squats: 8 x 2, 60% + bands
Glute Bridge: 3 x 10-12

MetCon:
21, 15, 9:
Deadlift 225/185#
Box Jumps 24/20"
--Games Standard on the box jumps (full hip extension and control at the top)
*Scale up or down as needed

--Rest 3 mins, then:
3 x (light):
Hammies
Triceps
Abs