07/01/2011

Warm-up;

Run for 10 minutes (level 7), first minute start at 2% grade, rest second minute, then third minute 4% grade, rest forth minute…etc. until you finish at 10% at minute nine.

Xfit WOD;

5 rounds of 28 reps each.

Kettlebell Swings (35lbs, 25 lbs)
Box Jumps 24″ (full hip extension)
Goblin Squats (holding 35lbs plate, 25lbs)
Mountain Climbers (legs outside of elbows)
Ball Slams 20lbs
Sit Ups – twist, fists hitting ground each side to count as one rep

Post time to comments.