AMRAP - 20 Minutes
5 95lb Thrusters
5 Superman (10 Sec Hold)
5 Diamond Push Ups
Jump Rope (30 Sec)
Weight for Thrusters is same weight used for Crossfit Girl Workout "Fran." You can scale weight to your ability level. Remember to familiarize yourself with the proper form prior to doing weighted Thrusters. To ensure you are reaching proper depth on Thrusters place a medicine ball behind you and ensure your touching the ball. If not comfortable with barbell, utilize either a KB or a Medicine Ball.
Friday, March 20, 2009
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A bit of advice: For the thrusters, during the lowering phase and during the front squat phase, keep your elbows in front of you and keep them up high!
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