2009.09.24

Warm Up – 2 sets:
2 min Jump Rope (single or double unders however you feel today), 30 sec rest

WoD – 3 sets – 20 sec Workout, 10 sec Rest:
· Thrusters
· Box Jumps – 3 or 5 in height for the step
· Dumbbell Swings
· Air Ball – Get a weighted ball, hold it in front of you, squat and as you get up from the squat throw the ball into the air and catch. Rinse, lather and repeat.
· Pushups
· Squats
· Burpees

The idea of this workout is to compete with each other, but if you do it by yourself, well beat yourself! At each station, you do 3 sets. So for example, you will do 20 seconds of thrusters (doing as many as you can of course!), memorize what you’ve done while you rest up 10 seconds, then go again for 20 seconds to try to beat your record, then rest 10..then 20 seconds, then rest 10…Get it? Then you move onto the next workout.

Happy CrossFitting =)