Thursday, February 10, 2011

CFLP WOD - Feb 10, 2011

Appetizer:
-warm up

5-5-5-5-5 front squats
75lbs - 95lbs - 115lbs - 125lbs - 145 lbs


Entree:

run 5k/3.1 miles or 26 mins ....
2.8 miles in 26 mins on TM.

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1 comment:

  1. LuyiFebruary 10, 2011 at 9:18 PM

    Warm up:
    10 min run, 50%
    10 secs of samson stretch (http://www.crossfitrockwall.com/crossfit_rockwall/samson-stretch.html)
    10x air squats, hold for 5 secs at bottom, elbow pushing knees out (http://www.youtube.com/watch?v=bUKWnGcu5Ss)
    10x superman, hold for 1 sec at top (http://bloombikeshop.com/bodyweight-exercise/superman.php)
    10x leg lifts


    Main:
    21-15-9 reps:
    - tricep dips
    - squats
    - jumping jacks

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