Tuesday 090421 WOD

Trailer del DVD de las Eliminatorias de Australasia para los CrossFit Games 2009.
Calentamiento:
Warm-up:
Yoga Sequence
Después/After:
30 sec. plank
30 sec. squat hold
15 PVC Overhead Squat
2 rondas/2 rounds
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WOD
21-15-9-15-21
DB Deadlifts (#50M, #30W/sub-#30-35M,#15-20W)
Burpees
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Enfriamiento:
Warm-down:
5 pull-ups
5 push-ups
10 squats
3 rondas/3 rounds
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ENDURANCE WORKOUT
Elige UNA de las siguientes disciplinas:
Choose ONE of The Following Sports:
Nadar/Swim, Bike, Correr/Run, C2
Contra reloj de 12 min, full esfuerzo, cubrir la mayor distancia posible.
12 min Time Trial, all out effort, cover as much distance as possible.