Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:

"Michael
( Read more... )

Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions.
10 dips
10 pull ups

Crossfit:

"Michael
( Read more... )

Warm up:
150 jump rope jumps

3 rounds of:
10 squats
5 sit ups
5 back extensions.
10 dips
10 pull ups

Crossfit:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Pete: 30:44
Chris: 32:55
Me: 38:44