10th Flight of stairs with Dumbbells...Way to go Paul!

10th Flight of stairs with Dumbbells...Way to go Paul!

-Thats a farmers walk up stairs with 30lbs in each hand. More of that to come soon!

Self Myofascial release. If your shoulders are tight make sure to get some therapy done with the tennis ball or baseball. You will need them today

CrossFit Warmup:
Samson Stretch x 30sec
Overhead Squats 10-15
Back Extension 10-15
GHD/abmat Situp 10-15 (abs are present in workouts, so take it easy)
Pullups 10-15
Ring Dips 10-15

Do three rounds. Do different types of pullups every round.

Workout 12-09-09

First:
3 rounds for time of:

400m Run (1/4 mile)
25 Knees-to-elbows
25 Box Jump – 24″ Boxes

Rest 4 Min

Then get 7,000lbs (5000 for women) overhead.

Choose whatever weight you want on the bar. Use either the shoulder press, push press, or push jerk to get the bar overhead. Every rep goes to your total of 7,000lbs. For Time.

Example: If you have a 100lbs bar, you would have to press it overhead 70 times

Good luck and keep that midline stabalized!

CrossFit Mean Streets
Downtown Los Angeles

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