2 Comments

5 rounds for time

20 Air Squats
20 Walking Lunges
20 Box Jumps

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Run, walk or crawl on a treadmill for 20:00 min

Set incline to 1.0% to simulate outdoor conditions.

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1 Comment

Do CFWU 2x without the pull-ups then the following.

Weighted Pull-ups 5-5-5-5-5 reps

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Be sure to use the gravitron and rest all you want between reps.

Compare to 7/11/07

Do Tabata sets of two of the following

* AirSquats
* Push-ups
* Sit-ups
* Pull-ups

Tabata Intervals – For twenty seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the total number of reps for all sixteen intervals.

Compare to 3/28/07

http://crossfitmass.com/19673/

Complete as many rounds in 15 minutes as you can of:

5 SDHP
5 Front Squats
5 Push Press

Post rounds completed to comments.

Try using 10 or 12 pound dumbbells.

Remember to drive these movements with your legs!

compare to 7-23-07