Saturday, August 20, 2011

A. Bridges x 5 reps

B. Front Levers
beginners: 10 sec scapular retraction, working to elevate rib cage x 4 sets; rest 1 min
INtermediate: 10 sec hold with elbows pushed against knees x 4 sets; rest 1 min
Advanced: 10 sec hold, no elbows, extending knees beyond bars x 4 sets; rest 1 min

C. CrossFit Sectional Workout 2011
AMRAP in 7 min
3 thrusters 65/95 lbs
Advanced do chest to bar pull-ups
3 pull-ups
6 thrusters
6 pull-ups
9 thrusters
9 pull-ups
12 thrusters
12 pull-ups
etc.