110% effort!!!

http://crossfitfms.wordpress.com/2012/07/20/the-fear-of-bulkiness-and-crossfit/

Great article for the women of Savin Rock !!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– 10 pulls on rower
– Broad jump
– RKB swings
– bottoms up KB swing

Then

A. Power clean – build to 1RM
+
2 rounds
250 meter row
15 kb swings (70/55)
25 burpees
15 kb swing
250 meter row
rest 8 – 10 min b/t rounds
*this is an all out sprint work out..110% effort!!! All reps should be unbroken…




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