''Cranberry Juice'' (08.03.2010)

Warm-up Drills (08.03.2010)
Run 800m
2 Rounds of
7 x Deadhang Pull-ups
9 x Burpees
12 x KB Swings (16kg)
2 Rounds of
''Burgener Drill'' (PVC)
Scorpion Stretch
Lunge w/ torso rotation

''Cranberry Juice'' (08.03.2010)
3 Rounds for time of
500m Row
10 x Clapping Push-ups
20 x Ring Dips
30 x Wallball Shots

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Skill Development (08.03.2010)
2 Rounds at your own pace of
20 x GHD Sit-ups
20 x Back Extensions
10 x Turkish Get-ups (alt.sides)

CrossFit Endurance WOD (08.03.2010)
''Time Trial''
Swim:12min
Bike:24min
Run:20min
C2:12min

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