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Old 02-26-2011, 01:30 PM   #75
Jonathan Dilgen
Member Jonathan Dilgen is offline
Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

regular warm-up

DL: 135x5, 185x5, 220x3, 240x10

Hip ext. 4x10
Chins: 3x10

bench: 45x5, 95x5, 115x5, 145x5x2, 145x11

Conditioning: 30 yd sprint, walk back x8

stretch and roll hams/glutes and quads
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