9/13/08

*18 hour fast*

Crossfit Warm Up:

Push Ups x 10
Pull ups x 5
Overhead Squats x 10
Sit Ups x 10
Back Extensions x 10
Samson stretch x 15 seconds

repeated x 2

Strength Workout: Back Squat

Warm Up 5 reps at 45lb
Warm Up 5 reps at 95lb
Work set #1 5 reps at 135lb
#2 5 reps at 140lb
#3 4 reps at 145lb
#4 3 reps at 150lb
#5 2 reps at 155lb

Heavy Met-Con Routine:

As many rounds as possible (AMRAP) in 10 minutes

-5 Ring Dips
-5 Gorilla Burpees (burpee, jump to bar, pull up= 1 rep)
-5 95lb Sumo Deadlift High Pull

4 complete rounds at 09:46 minutes