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Tuesday, August 11, 2009

Little chics breathing fire

Main Site Rest Day

Warm-up

Hollow body to Superman

Vertical kip drill

GHD back extensions

Squat therapy

WOD

12 min AMRAP

20 Pull-ups

30 Box jumps, 20 inch box

scale as needed

Strength

Front Squat 5,5,5

http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

Endurance

3+ hours pre/post WOD

Pick one sport

9 minute Time Trial

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