Aug 30

2010 Crossfit GSX Texas Throwdown


workout #1 warm up
30 dislocates
30 push ups
then:
db warm up routine
5 db row and pushups
5 db clean and presses
5 db power snatches
3 rounds light wt

workout #2 (Increase wt each set)
strict press
10-9-8-7

then:
push press
6-5-4
then:
jerk
3-2-1

workout #3
modified EVA
for time
5 rounds of
30 kb swings (53/35)
30 pull ups (or jumping pull ups)

fire fighters
Workout #1 group
yo- yo drill
1 yo-yo every 35 sec. for 10 min.

Workout #2 stations (partner style)
station 1
p1= 10 dips
p2= box step ups small box(until p1 is done)
4 rounds

station 2
p1= 10 incline db bench
p2= lat pull (until p1 is done)
4 rounds

station 3
p1= 10 tire flips
p2= med ball sit ups (until p1 is done)
4 rounds

station 4
p1= 10 bb push presses
p2= sit ups (until p1 is done)
4 rounds

workout #3
abs