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Happy 13th Birthday Adrian!
5 rounds for time:
20 box jumps
20 overhead walking lunges 45#
20 pullups
20 pushups
Beginners - focus on strict range of motion: hips foward and strict posture in walking lunges, full range of motion on pullups and pushups. Scale if needed.
Intermediate - vary hand position on pushups (narrow, diamond, wide, etc.). Do chins instead of overhand pullups.
Advanced - add 45# bumper to box jump, diamond pushups, and chins.
From CF Hq:
CrossFit Certification Seminar Highlights by Again Faster - video [wmv] [mov]
20 box jumps
20 overhead walking lunges 45#
20 pullups
20 pushups
Beginners - focus on strict range of motion: hips foward and strict posture in walking lunges, full range of motion on pullups and pushups. Scale if needed.
Intermediate - vary hand position on pushups (narrow, diamond, wide, etc.). Do chins instead of overhand pullups.
Advanced - add 45# bumper to box jump, diamond pushups, and chins.
From CF Hq:
CrossFit Certification Seminar Highlights by Again Faster - video [wmv] [mov]
Results:
Barbara: 28:46
Peter: 27:42
Jay: 31:34
Sammy: 12:28 (1/2)
Adrian: 13:41
Isaac: 14:44
Emelio: 14:46
Jeremy: 20:34
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