FRIDAY 140124

From “The CAMP” (CrossFit Amundson Maximum Performance)

Two Rounds of the Partner Walking Lunge Drill

Rest as needed then,

One Minute “On” and One Minute “Off” At The Following Stations:

Aerodyne Bike (Maximum Calories at 60 – 80 RPM)
Ball Slam (12lb. to 20lb.)
Wall Walker
Kettlebell Swing (25lb. to 53lb.)
Bag Ground to Shoulder (70lb. to 120lb.)

Rest as needed then,

As Many Repetitions As Possible in 1:00 of

GI Janes (Burpee Chest to Bar Pull-up)

Note: This is a three tiered workout focusing on different metabolic demands and athletic modalities. Review of all skills, especially the Wall Walker, will take place during each class. Check your Fitness Journals for your performance on this workout from December 6, 2013. Our 6:00 AM class will use slight modifications on todays workout and will use our Headquarters gym.

CrossFit Law Enforcement Seminar – Contra Costa County LETC

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CrossFit Law Enforcement Seminar highlights with Greg Amundson [video]

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