Warm Up

• 50 Jumping Jax
• 20 Squats
• 20 Push Up
• 20 Press/ Push Press/ Push Jerk
• 20 OH Squat
• Hip Mobility (Sit n Sh*t, Curler)
• Shoulder Mobility (Pass Through’s, Hang and Kip)
• Agility (Ladders, Hurdles, Shuttles)

CrossFit WOD

• Men 95#/ Women 65#
• 5 Deadlift
• 5 Squat Clean
• 3 Push Jerk
• EMOTM for 10min

Basic Training WOD

• 5 Times Around Tire (Sprints) then 2 min Rest
• 5 Rounds
• then
• 10 Burpees
• 20 Sit Ups
• 5 Rounds (2 min Rest Between Rounds)

Post Times to Comment.

1. 

   JSwaf

   March 9, 2010 at 7:57 am

   Completed All 10 rounds with 95lbs. Next time I will try with 105lbs.

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2. 

   Mark

   March 9, 2010 at 9:04 am

   I had the flu all last week so I kind of chickened out on the WOD and did Basic Training so I could ease back into the swing of things.

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