''Practical Application IV'' (04.13.2011)

Warm-up Drills (04.13.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Stretch (band)
-Inchworms/Cobra Stretch




''Practical Application IV'' (04.13.2011)
5 Rounds for time of
2 x Deadlift (70-80%1RM)
5 x Burpee Pick-ups (45/25lbs)
10 x Walking Lunges (alt.legs)
20 x Double-unders

Notes: Feeling Frisky? Armor up.
1-Rep Maximum/Percentage Calculator

Post times to comments.

Skill Development (04.13.2011)
8 Rounds of (:10 on x :20 rest)
L-Sit/V-sit

Mobility WOD

CrossFit Endurance WOD (04.13.2011)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!

Post distances to comments.