Workout 02/26/2013

Crossfit

Warmup
Couch Stretch
3 minutes Jump Rope
400m run with jump rope

Strength
Good Mornings (start with barbell on shoulders, bend forward almost into a starting deadlift position. bend knees slightly)
5×5
35 x 5 – empty bar
55 x 5
85 x 5
105 x 5
145 x 5

WOD
Cindy – 20 minute amrap
200m run
5 Pullups   (or scale up, SU, C2B or SD,  ring rows or jumping pullups)
10 Pushups, SU ring pushups
15 Air Squats, SU goblet Squats or jumping air squats

I did 10 rounds. I timed and tracked my splits with a free iPhone stopwatch timer:

Round 1: 01:43.7
Round 2: 01:50.5
Round 3: 01:56.5
Round 4: 02:02.2
Round 5: 01:57.1
Round 6: 02:05.4
Round 7: 02:06.4
Round 8: 02:10.6
Round 9: 02:10.6
Round 10: 02:02.5

Make sure there is quality in the movement

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