Thursday, 14 June 2012 by Jeremy Johnson

Olympic swimmer Nathan Adrian drinks chocolate milk for a quick post-workout recovery. What do you do?

CrossFit WOD

Part 1: Prowler Drive

30 second Prowler drive for max distance (90/150# added to Prowler)

Part 2: Max Weight Thruster Ladder

Men: Start at 75# and add 20 pounds each round

Women: Start at 55# and add 10 pounds each round

All lifts start from the floor.

Part 3: Prowler Pull

30 second Prowler rope pull for max distance. Rest at least 3 minutes between efforts.

Record max thruster weight and combined prowler distance.

CrossFit Home Workout

As many BURPEES as possible in 7 minutes!

Set a target 6 inches above your reach and only count reps where you hit the target.

Continuation of yesterday’s Mobility WOD. Check it out here.

Thursday, 14 June 2012 by Jeremy Johnson

3 Rounds of:

8 Turkish Get-ups
20 Sit-ups
400m Run

Bonus: Keep all 400m Runs within a 15 second window or do 30 burpees!

3 Rounds of:

10 Inverted Push-ups (put your feet up on a chair, stairs, or anything else to elevate them)
20 Sit-ups
400m Run (1/4 mile)

Recover your shoulders after the Turkish get-ups