http://www.youtube.com/watch?v=uQITWbAaDx0
Warm-up/stretch - at a minimum:
1 minute saigon stretch
1 min each stretch, each leg on the couch stretch (4 mins total)
5 rotations each direction, each leg hip flexion exercise (x2)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Go to www.mobilitywod.com and start working on your grody joints and nasty tissues. Cultivate greatness and be a better athlete
29:52 Rx + 53# KB (Next time I'll read the board)
ReplyDeleteHello everyone....My name is Derek Robinson and I am a new member! I have been doing CF for about 4 years now. Look forward to meeting everyone....
ReplyDelete23:48 rx (PR)
24:47.
ReplyDeleteI let Derek win because he's new. Customer relations.
30:45 - I hate all of you. :-)
ReplyDeleteRX---28:46. No girly weight,despite my protests. And no vomiting,like I anticipated.
ReplyDelete