CrossFit 2010-08-03

Super Burpee 50/1.5 Mile Run

FIRST: Appetizer - do at slow pace - this is the warmup portion:

• 1/4 mile light treadmill jog
• PVC pipe warmup to include:
• 20 squats, 20 bar press, 20 shoulder dislocates, 20 helicopters, 20 overhead squats

Main Course/WOD - For time:

• Run 3/4 mile
• 25 Super Burpees
• Run 1/2 mile
• 15 Super Burpees
• Run 1/4 mile
• 10 Super Burpees

Dessert:

• Butterfly situps [2x30]
• Knees to chest with wheel [15-10]
• Trunk extensions with wheel [15-10]

Time: 22:29