May 31st 2011

Level 4 CrossFit

Warmup

• Roller/Lacrosse ball work
  


• Medicine ball toss



• Walking stretches



• Windmills

Three cycles (30 reps, 15 reps, 7 reps) each of

• Air Squats



• Situps



• Kettlebell swings (yellow)



• Box Jumps (red)



• Squat Thrusters



• Wall balls (grey)

Time: 16:3x

Comments:

The workout destroyed me. Cordination with new movements is not one of my strong suits and finding a rythem for the bottom three excersises for me was tough. I used a yellow kettlebell (light, should figure out the weights of them). I did like the windmill strechercise at the beginning though, I felt the stretch in that.

LSD Swim (2300 yards)

• 25 yard pool



• 46 laps



• Time: 46:44



• Pace per 500 yards: 10:10