7/24/2012

froningvs540.blogspot.com

7/24

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/ Beginner Session at 5.30pm North

Last Done on 3/1

4rds, each for time....(have you guessed it yet.?.......)

Run 800 M
Rest as needed

mmwaahhahahahhaha!!!!

AAB (this is your warmup)

Snatch Drills
Lots of em
at various weights(but all light)
Hip Pop
Mid Thi hip pop
knee hip pop
Full hip pop

Find Split Snatch

3rds
20 KB Swings
10 Parking Spaces of Frog Jumps(every three jumps do 1 burpee)
Finish off 200 M