FK.DW Thursday 030909

We are aiming for a 9-12 minute window on the conditioning routine today so either adjust the number of rounds or reps accordingly. One other way to ensure you finish within the time frame is to set a countdown for the 12 minutes and if you have not finished when the watch beeps then stop and record the number of rounds completed; In effect the workout becomes an AMRAP effort and self-scales itself.

Buy In

Waiter Walk 2 x 40 metres (left arm out for 40 metres, right arm home)

To perform the walk, hold a weight overhead with the arm extended (as in this image from the CrossFit.com FAQ)

Strength

Deadlift 3x5

Conditioning

10 rounds for time of;

10 Pull-Up

10 Push-Up

10 Jumping Lunge

To perform the jumping lunge, start in the lunge position, jump up into the air and switch legs so you land with the opposite foot forward. Each Jump is 1 rep so a set of 10 equals 5 left foot and five right foot jumps.

Cash Out

Dot Drills

Post weights and times to FK.UK

Have Fun