Friday, July 27, 2012

2012-07-237316

Workout of the Day

Before Class or In Warm up:
3 rope climbs (Rx) or swings on rope with leg support (scaled)
10 pistols per leg on floor (Rx) or box (scaled)

Strength:
In 10 minutes work up to a heavy 5 rep front squat

Conditioning:
For time:
At beginning of workout and at every minute on the minute perform 5 burpees, then thrusters and CTB pull-ups until you reach following totals:

45 Thrusters (95/65)
45 Chest To Bar Pull-ups
Alternate thrusters and pull-ups as you see fit until you reach total for each

We are closed this weekend for a CrossFit Kids Trainer Course

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