September 24 2011

Standard CrossFit Warmup

Pushups x 10
Situps x 10
Air Squat x 10
Pullup x 10
Ring Dips x 10
Back Extensions x 10
Skip x 150

Add more or less as required

Tabata for reps of:

Box Jumps 20"

Technique Day:

Deadlift

Perfect Position Deadlift and Snatch Video

Coaches Prep Course: Deadlifting Video

Every Man DIes But Not Every Man Really Deadlifts Video

Strong Goats: Orlando Style Video