My workout today was courtesy of Crossfit Insurgency. It was as follows:
Warm-up:
1 mile run
2 rounds of:
20 mountain climbers
10 kettlebell swings (60lbs)
Strength:
Pendlay Row (click for demo)
5 sets x 3 reps (increasing weight each round)
Workout:
As many rounds as possible in 15 minutes of:
100 Jump rope skips
5 Handstand push-ups (I did mine on parallel bars)
5 Sumo-deadlift high-pulls 95 lbs (demo is under the "exercise demos" tab up top)
Core:
3 sets x 10 reps
Ab wheel roll-outs on knees (can use barbell that you have set up for sumo-deadlift high-pulls if you don't have an actual wheel)
For the workout I ended up getting 5 rounds in which I was happy with. Give it a try and have fun!
Yours In Health,
Steven
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