A1. Press @3111 X 5 reps X 4 sets
A2. Weighted Lunges X 20 X 4
+
3 RFT:
20 Thrusters 65/45
15 Pull Ups
500m Row
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Vickie gets a bar muscle up!
Thursday Workout of the Day
January 3, 2013 by
Monday Workout of the Day
October 15, 2012 by
A1. Shoulder Press @3010 X 5 reps X 3 sets (do 1 set then go to pull up bar)
A2. Negative Pull Ups @40×1- use a partner if needed (advanced do weighted negatives)
B. Split Squats @3010 X 10 reps X 3 sets
Met con:
5 Rounds
10 Thrusters 95/65
100m run
10 Burpees
1 Min Rest
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First ever CrossFit Olympic Cert with an all female staff. The man in the pic just wanted his picture taken with all the girls!
