Work Out for January 7th, 2009

Exercise of the Day:

Plyo Box Hip Raises



- Upper Body and Thigh at a 90 degree angle
- Shin and Thigh at a 90 degree angle
- Maintain good posture/position throughout the raise

2x8 each leg

Cross Fit:

You choose:

"Jeremy"
-Three rounds of 21-15-9 reps for time
Overhead Squats
Burpees




"G.I. Gran"
-21-15-9 rep rounds of:
Clean and Jerk
Burpee Pull-Ups



"The Chief"
3 Cleans
6 Push-Ups
9 Air Squats

As many rounds as possible in 3 minutes
Rest 1 minute
Then Repeat Completing 5 Cycles



Cool Down:

8 Minutes on Stationary Bike
Full Body Stretch