''Angie'' (12.08.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.08.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rnds of
7 x Med Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
1 x Burpee (Thank Joel)

''Angie'' (12.08.2011)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Notes: Notate whether GHD or Abmat Sit-ups were executed. Vest and body armor are the condiments of choice with this particular pain-meal.

Post times to comments.

Skill Development (12.08.2011)
Stretch, Mobility WOD of choice, Foamroll... aaaaand Rest.

Mobility WOD

CrossFit Endurance WOD (12.08.2011)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals

Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.