Tuesday, 11 February 2014

Tracking Your Workouts – Viking CrossFit (includes links to great tracking spreadsheets for Hero & Girl bechmarks, Powerlifting, Weightlifting, and an “All-in-One” WOD tracker)

WARM UP
• 10 minutes - Coach's choice of dynamic warm up.

SKILL
Seated Box Jump:  1 Jump every 15 seconds for 5 minutes – starting position is seated on a medicine ball; chose an appropriate box height (20/24/30”).

CONDITIONING
2 rounds for time:
50 Kettlebell Swings, 24/16kg
• You must stop to complete 3 Deadlifts EMOM (after the first minute) @ 70% Deadlift 1RM. 
** Strict 25-minute time limit. **