Uh....

1/29/10
Foam Roll
Static Stretches
Jump Rope warmup

Lunge Complex w/25lb plate
Warrior Lunge
Lateral Lunge + Overhead Press
Rotational Lunge with a toe touch.

60sec each the first set then 50, 40, 30sec. 30 sec. rest between sets

50lb DB Squat Clean/Pushup
60sec each first set then 50,40,30 sec. no rest

Plank + Knee to elbow 3 x 30 sec.

Workouts are getting more intense as we get closer to the 2010 crossfit games.