Sunday, December 18, 2011

Notes
-Congrats to Will and Nick are now Crossfit Level 1 certified! Check out the pic from their seminar on Crossfit.com.
- Don't forget to check out the Youtube page! User name is MiddleburySwimming!
- I will be posting the workouts on the same schedule this week- Monday, Tuesday, Thursday.

Warmup:
General Dynamic and Running Drills

Strength:
Dynamic Effort Back Squats
6 sets of 3 reps at 75% of 1rm, on a :60 interval

Conditioning:
3 rounds:
30 Box Jumps
21 Swings (to eye level, not all the way overhead)- USE A DUMBBELL IF YOU DONT HAVE KB
12 Pullups




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