CrossFit Workout - Friday 02/26/10

no clock today, work on strict form and strength

workout:
standing press - 5 reps   1/2 body weight - men, 1/3 - women
hanging knees to elbows - 10 reps,  slow with pause at bottom, no swing
10 sets, rest as needed

clean the bar from the ground for the 1st rep of each set of the standing presses.  reduce weight if you can not maintain strict form for all 5 reps. Maintain a neutral back throughout movement, no over extension/arching of the back during the press.

warmup:  3 rounds

25 box jumps
15 db press 20lb men, 10-15lb women

cool down: 15 second samson stretch R&L x4
deep lunge, back foot straight and heel down, square shoulders, vertical arms