Warm-up:
400 Meter run
3 Rounds:
5 Box squats
4 Push ups w/side plank hold in between each push up
Workout:
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Jessica Rodriguez 17:13, Alex Cento 18:45. Post time to comments.
WOD Demo with I Am CrossFit – video [wmv] [mov] [HD mov]
Meag!!! Nice picture!
29:55 Rx’ed. The HSPUs took a while.
Home Gym
800m warm up run
3×5 front squat
=135, 155, 185(3)
WOD:
5 rounds
3 snatch grip deadlift
6 squat snatch
9 TTB
rest five minutes
Snatch weight = 95, 105, 115, 125, 135
Then
5 rounds
5 deadhang pullups with 20 lb med ball
10 situps with 20 lb med ball
Nice!
Solid home gym programming!
Front squats are money$$$
My coaches have told that the only way to improve squat is to squat more…