Friday 15th August 2014

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For Max Load and Reps:

A1: Back Squat


Rest 30 Secs

A2: Strict pull ups

4-6, 4-6, 4-6

rest 30 secs

A3: 24 DB walking lunges

Rest 3 mins

(The idea is to stay aerobic and work strength, Back squats should be heavy and unbroken. this means constant movement with excessive pauses at the top. Pull ups can range from 4-6 and also be weighted for maximum Gainzzzz ;0)

Ed Whieldon
CrossFit Level 2 Trainer, Co- owner Reebok CrossFit 3D
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