Warm up:
Row or run 1500m
Stretch
Using a 45# barbell with enough weight on it to make each round challenging. (start with 95#men/65#women and go up/down from there). Try to complete each round in 2 minutes. Rest is the remainder of the two minutes.
10 rounds of:
6x Dead-Lift
6x Bent rows
6x Hanging power Cleans
6x Front Squats
6x Push Presses
then Core/Abs:
3 x (25 situps/25 crunches/ 25 flutterkicks)
The pic above is from the CrossFit main site. That puppy is so cute I had to repost. If anyone has any questions email me at haley@defiancecrossfit.com
Haley
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