Push, Squat, Sit

Tonight's workout is as follows:

AMRAP (As Many Rounds As Possible) in 10 minutes

5 push-ups
-chest to ground and full locked out extension at the top
10 squats 
-tight mid section, good lumbar curve, drive hips back and 'sit' into it. Hips below knee joint, weight on heels, drive up through heels. Keep chest 'big' but not straight up and down, you should bend at the hip crease some
15 sit-ups
-all the way down to shoulders touching the floor, all the way up to chest to knees (full range of motion)


Work for 10 minutes solid, take breaths and breaks where needed and complete as many rounds of the triplet as you can. 1 Round is the whole 5/10/15.


Good luck and post your rounds completed to the comments


doug

Personal Journal

I want to encourage each of you to start keeping your own personal journal. Buy a small flip tablet or something and bring it with you to class. At the end of each class write down the WOD and your weight used and your time. This way you will also be able to track your gains..in strength, speed and time...POWER!

Sprint, Swing, Supine

Everyone did absolutely AMAZING tonight. Way to push yourselves and each other. Tonight you were truly tested by the fire for one of your first CrossFit WOD's and you all passed with flying colors. Great Job!

Warm-up
2x10: Push-ups, squats, sit-ups, superman holds
Samson Stretch/Hamstring Stretch/Back stretch
KB/DB practice

3 RFT (Rounds For Time)
1 Shuttle Run (3 intervals)
21 KB/DB Swings
12 Supine Pull-ups

Eduardo Contador - 8:55
Cassie Lacy - 9:00
Jackie - 7:03
Stewart - 6:32
Mike Connors - 8:10
Alexander McLaurin - 6:17
Jerry Malcom - 8:20
Jachin Miller - 6:05
Bricelyn Egana - 7:36
Beth - 7:36
Abby - 6:58
Steven Lacy - 7:16
Barbie Lacy - 8:47
Juliana - 7:26
Shar Johnson - 8:02
Shedrenna Adams - 8:03
Matt Waters - 7:26
Jerrica Rodgers - 6:05