Crossfit Workout - Wednesday 07/28/10

3 turkish getups (right arm)
3 standing presses (right arm)
12 walking lunges holding the DB/KB overhead

switch sides

3 turkish getups (left arm)
3 standing presses (left arm)
12 walking lunges holding the DB/KB overhead

Rest 1-2 minutes

Perform 5 rounds of the above routine. This is not "For Time".  Perform all reps maintaining strict form.  Increase the weight each round to reach your 3 rep max for the turkish get-up. It's okay to push press or push jerk the weight overhead if necessary. Each step counts as one lunge rep. Start each set by performing three turkish get-ups.  After standing for the third rep, press the weight overhead three times then while holding the weight overhead perform twelve walking lunges.  After lunge # twelve, complete the last turkish get-up by dropping down to the floor. Get it?

Warmup: Row 1250 meter row & 750 meter run

Cool Down: Tricia's 33rd Birthday Cool Down Challenge = 33 jumping squats, 33 jumping ball slams, 33 jumping squats, For Time. There will be a prize for the fastest time. In order to list your time on the Whiteboard you must have someone else count your reps, track your time, check your squat depth and confirm that you are slamming that ball as hard as you can and not just dropping the little green bitch.