Tuesday, 22 October 2013

*** This is James Okamoto's Birthday workout.  Please come out and join us as we wish one of our Samurai CrossFit family a fun, fit, and very Happy Birthday! ***

WARM UP (15 minutes max; scale movements appropriately to skill level)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Ups / Ring Push Ups x 5 (beginner = floor, intermediate = rings)
2) Overhead Squats x 5 (20/15kg bar; beginner, PVC)
3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING
AMRAP 10 minutes:
5 Power Cleans, 135/95#

SKILL
10 rounds for TOTAL time:
10 Box Jumps – use a height that is higher than you normally use.
- Rest 1 minute between rounds.