CrossFit Workout - Tuesday 12/21/10

10 stepping lunge to box step-up
15 hanging knees to elbow
20 seconds of L-sit hold

5 rounds.  There is no time component to this workout.

Perform the stepping lunge to box step-up while holding a weight plate overhead with your arms locked out, then jump down forward off the box. That's one rep. Men use a 35lb weight, women use a 25lb weight. You choose the height of the box. Alternate legs.

Hanging knees to elbows, pause at the bottom of each rep, no kipping swings.  Perform the l-sit holds on paralletes or rings.