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Old 09-04-2013, 06:41 AM   #30
Tim Alford
Member Tim Alford is offline
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Still super sore from Hotshots on Monday but felt better once I got into the workout! My traps are the most sore (once my form went south I started using them a lot for my cleans).

Warm up
2 rounds

25 KB swings (35 lbs.)
25 AB Mat situps
200 meter run


Push Press
45 lbs. - 10 reps
65 lbs.- 5 reps
85 lbs. - 5 reps
95 lbs. - 7 reps

5 rounds

10 HSPU's (used a 46" box from my knees and pressed)
7 AB mat situps
9 Crossfit KB swings (35 lbs.)

Felt pretty good throughout, legs were burning a little (from Monday) and the traps were killing! I'll be back at it tomorrow! Had a friend join with me today so that's exciting! Spreading the good word of Crossfit!
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