Five rounds:
145/95 pound Deadlift, 12 reps
145/95 pound Squats, 9 reps
95/45 pound Push press, 6 reps
Rest about 1-2 min between rounds
Weights are a guide. Lighter or heavier if needed.
Beginner Workout
For proper form look at www.crossfit.com (click on "exercises & demos" and watch the appropriate video)
3 Rounds (use a barbell (straight bar) for all exercises):
12 Deadlift (video demo is under the "power lifts")
9 Back Squats
6 Push Press
Rest 1-2 minutes between rounds
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