''Elizabeth'' (11.03.2010)

Warm-up Drills (11.03.2010)
Run 800m
2 Rounds of
9 x Medicine Ball Cleans
9 x Burpees
''Burgener Drill''
-Hip Mobility Complex
-Samson Stretch
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Elizabeth'' (11.03.2010)
21-15-9 Reps for time of
Squat Clean (135/95lbs)
Ring Dips

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Skill Development (11.03.2010)
Accumulate in as few sets as possible
1 minute of Hollow Rocks
1 minute of Handstand Hold (wall)
or
Walk 60 feet on hands

3 Rounds at your own pace of
15 x GHD Sit-ups
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (11.03.2010)
''Interval Repeats''
Swim: 2×6 min + 1x2min, Rest 1:30 min between intervals
Bike: 2x20min + 1x5min, Flat Road, Rest 5 min between intervals
Run: 2x12min + 1x4min, Flat Road, Rest 2:30 min between intervals
C2: 2x8min + 1x3min, Rest 1:30 min between intervals

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