Sconzo.com

Crossfit:

Warmup
Jump rope 2 minutes then 3 minutes running in place
3 rounds:
25 KB swings
25 Situps
25 Ring Rows

Strength
Deadlift
5×5 @ 70% (205#)

After each set max effort pushups

MetCon
5 rounds:
10 KB Snatches, each hand (16kg)
10 K2E (knees to elbows)
1 sprint to curb and back

This entry was posted on Tuesday, August 6th, 2013 at 10:33 am and is filed under Physical fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.