Warm-up: 30 seconds of strict Ring Rows, 30 seconds of push-ups, 30 seconds Air Squats; Rest 30 seconds x 3 Workout: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post your choice of girls and rounds completed to comments. Compare to 110221. Cool-down: Spend the last 10 minutes of class time using a foam roller to the quads and a trigger point ball to the triceps! Powerlifting: A1: Bench Press 5 x 8 @32×1; Rest 2:00 A2: Barbell Bent Over Row 5 x 5 @51×2; Rest 2:00 B: Handstand Walk 3 x 20 meters; Rest 3:00 C1: Kettlebell bottoms up 4 x 12-15; Rest 30 seconds C2: CTB Pull-ups 4 x 10; Rest 30 seconds UFC Expo Midday Update – video [wmv] [mov] and Afternoon Highlights at the UFC Expo – video [wmv] [mov] “Coaching the Kipping Muscle-Up” with Jeff Tucker, CrossFit Journal preview video [wmv] [mov] “Cindy” WOD Demo with the Again Faster Adaptive Team – video [wmv] [mov] QOD: It’s day 12 of the 30 day Paleo Challenge. What has been the toughest part for you so far?
