CrossFit Workout - Monday 5/14/12

The clock gets turned off all week during the workout, focus on perfecting form. Expect a nasty timed cool down wod each day.

6 sets x 15 reps each of the following

goblet squat - 36/25
pushup
ring dip

Maintain strict form on all reps.  If you break form, stop and reorganize before continuing. If you continue without correcting form errors, you will have to repeat the set.

Goblet squat - load hips first not knees, squat to parallel depth, neutral spine, no lumbar reversal or spinal flexion, heels down, knees out, end at full knee and hip extension
pushup - chest to ground, full elbow extension, straight plank/slight hollow(use rings if necessary)
ring dip - rings held slightly open/shoulders externally rotated, >90 at bottom, full extension(use band assist if necessary)

Warmup: 100 calorie row
Cool down: Trainer's choice

RESULTS: