DATE – Monday
Warm-up
2 Rounds:
Easy 200m Run
10 Samson Lunges
5 Glute bridges x 5 sec hold
20 Hollow Rocks
Mobility
Roll: low back & calves
Stretch: hamstrings, calves, shoulders
WOD A)
“Pyramid Double Helen” (2010 CrossFit Games WOD #2)
Run 1200 meters
63 Kettlebell swings 24/16kg
36/24/12 Pull-ups (Advanced/Intermediate/Beginner)
Run 800 meters
42 Kettlebell swings
24/16/10 Pull-ups
Run 400 meters
21 Kettlebell swings
12/10/8 Pull-ups
*30 min time cap
Top 3 Mens/Womens times in 2010:
1. Graham Holmberg 16:59 / Annie Thorisdottir 17:53
2. Chris Spealler 17:02 / Kristan Clever 18:23
3. Peter Egyed 17:34 / Samantha Briggs 18:30
(Something for us all to aspire to!)
