Sit up

Monday, February 25, 2013

Congratulations to Coach Ari & Todd on their engagement! A match made in CrossFit heaven!

Weekly Warm Up: 400 m Run or 500 m Row, followed by 3 Rounds of: 5 Handstand Push Ups, 10 Overhead Squats with a Dowel (perform with back to the wall, feet positioned about a foot from the wall, reaching back to touch the wall with the hips as you descend to the bottom of the squat), 10 Pistols, and 10 Kettlebell Windmills 

Strength: 12 x 2 Sumo Grip Deadlift

WOD: Mega-Baseline This should be fast and furious. Make it your goal to finish in under 15 minutes.

1000 m Row

80 Air Squats

60 AbMat Sit Ups

40 Push Ups

20 Pull Ups

REC: 5 Minutes Max Double Unders or Double Under practice