Saturday 12.31.11

Pic from CrossFit.com again:
Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from the legs and hips into the wallball.

Skill: review of range of motion for each exercise


Conditioning: "Filthy Fifties"
For time:
-50 Box Jump (24/ 20 inch box)
-50 Jumping Pull Ups
-50 Kettlebell Swings (35/26 lbs)
-50 Steps of Walking Lunges
-50 Knees to Elbows
-50 Push Press (45/ 35 lbs)
-50 Back Extensions
-50 Wall Ball Shots (20 /14 lbs)
-50 Burpees
-50 Double Unders

In order to be Rx'd you can do this workout in any order, except the Burpees and Double Unders must be done last.

Compare to 10.01.11

Post times to comments and try to make the big board!