Tuesday, May 19, 2009

warm up
500m row @ an easy pace
3 rounds:
20 x alternating kb swings @ 24kg
15 x back extensions
10 x air squats

workout
1000m row for PR
10 min rest
front squat 5 x 8

post time/max load for score

skill development
hand stands/handstand holds
handstand pushups


1 comment:

  1. CrossFit JAX19 May, 2009 20:31

    steve d . 158 . 3:37 . 165

    josh c . 190 . 3:46 . 180

    karl . 202 . 3:41 . 125

    caleb . 155 . 3:29 . 175

    josh k . 213 . 3:45 . 145

    cav . 163 . 3:48 . 135

    dr j . 180 . 3:25 . 230

    turbo j . 158 . 3:25 . 240

    eric . 255 . 4:09 . 145

    kohl . 255 . 3:18 . 205

    kyle . 188 . 3:40 . 125

    matt m . 177 . 3:43 . 170

    scott . 175 . 3:53 . 125

    barry . 217 . 3:10 . 190

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