1. Warm up

2. Strength training:
Overhead squat: 3-3-3-3-3

3. Accessory: 
Janda sit ups: 3 x 5 
Farmers walk staying on the balls of your feet, max weight and distance in 2 minutes

4. Recovery: mobility

* Optional addition (i.e for those that are only coming in two or three times this week)
5 rounds for time of:
Burpee, 7 reps
20/14 lb Wallball shots, 9 reps

Part 2 of this workout was posted on the CrossFit mainsite on Tue 9 Aug 2011. Have a look at the comments, videos and scores here and here.

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