Day 34 – CrossFit

Posted on March 24, 2011 by ugzruben

Zach was the trainer and Stacey trained with us

Warm Up:

Skip rope
Dynamic Stretches
10 Knee to elbow
10 Jumping pull ups
10 Lunges (each leg)
10 Push ups
7 Knee to elbow
7 Jumping pull ups
7 Lunges (each leg)
7 Push ups

W.O.D.: 21-15-12-9-6- and 3 rep rounds of:

Chest to Bar Pull-ups
Front Squat 95/65 pounds
Split Jerks 95/65 pounds
Sit-up (Ab Mat)

Light Blue Band Pull ups & 65lb. bar

TIME: 20:23 Not Rx

Ab Work Out: 3 rounds

1 min plank
30 sec sit ups with ab mat
30 sec rest

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