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2011 crossfit games

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SATURDAY 7/30

*active stretching

*joint warm-up

*3rds for time
-1 mile run
-20 push ups
-20 dips
-10 Burpee broad jumps

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FRIDAY 7/29

*active stretching

*10mins as many rounds as possible
-5 push ups
-5 straight leg sit ups
-5 body weight squats
-5 squat jump jacks

*3 rounds for time
-20 jumping jacks
-2x length bear crawl of the gym
-40 scissor kicks
-5 lunges each leg

*stretch

P.S. if you feel like you cannot complete both workouts within an hour with the active stretching then scale your reps down so u can do so.

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WEDNESDAY 7/27

*active stretching

* for time
100 push ups
1 mile run
100 bent knee sit ups
1/2 mile run
100 body weight squat
1 mile run

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MONDAY 7/25

*active stretching w/ agility ladder

*1 mile run

*10 rds 2min w/ 1mon rest
-30 jump rope and amrap Burpee box jumps

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SATURDAY 7/22

*active stretching

*half a mile run

*7rds
-60 jump rope
-5 burpees
-50m med ball throws

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