''Mountain Top'' (05.20.2011)

Warm-up Drills (05.20.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Mountain Top'' (05.20.2011)
Complete as many rounds/reps as possible in 10:00 of
5 x Handstand Push-ups
7 x KB Swings (Heavy)
9 x Box Jumps (24/20'')

Post rounds/reps completed to comments.

''Performance Baseline Test Metrics'' (05.20.2011)
Row 1 mile for time (1600m)

Mobility WOD

CrossFit Endurance WOD (05.20.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

Post times to comments.