Friday 1 March 2013

Friday 29th February

Shoulder mobility
3 rounds
10 x inch worm
5 x burpees
10 x oh walking lunge
10 x press ups

In a 40 minute window...

0-10 Establish a 5RM Back Squat
10-20 run 400m, 40 air squats, 30 kb swings 24/16, 20 sit ups, 10 pull ups
20-30 Establish a 5RM push press
30-40 run 400m, 40 air squats, 30 kb swings 24/16, 20 sit ups, 10 pull ups

If you finish within that 10 minute window, rest until the next ten minute starts (earn your rest!!!)
If your time on '30-40' is more than 30 seconds slower than your time for '10-20' treat yourself to a 50 burpee penalty!!!
CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD