Monday – August 31st, 2009

Nate

Advanced
ARP in 15min
2 muscle ups progressions(4/1 ratio pull-ups & dips)
4 handstand pushups bridged in feet (or band support)
8 1pod kettlebell swings
Beginner/Intermediate
ARP in 1o minutes:
8 pull-ups
8 dips
4 handstand push-ups on knees
8 kettlebell/dumbbell swings
Muscle-ups:
media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov
Handstand Push-ups:
media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
media.crossfit.com/cf-video/CrossFitTucker_HSPUBandsSupport.mov
Kettlebell Swings:
media.crossfit.com/cf-video/CrossFit_MartoneKBSBasic1.mov
APR=as many rounds as possible
Post # of rounds to comments with level.

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