T.G.I.F

"A champion is someone who gets up when he can't." -Jack Dempsey

Good news people-I am now employed and will not become homeless/starve to death!!! That is an amazing thing in this economy when so many are struggling.

If only we all could swim in money [Image]

Today is the amazing day of CrossFit! Get pumped because there's a timer involved. And whenever there's a timer you know its going to be a good one.

Maximum rounds in 20 minutes:
Burpees (5)
Pushups (10)
Situps (15)
Squats (20)

If it takes 2 seconds/exercise, you should be able to do about 11 rounds. And some of those exercises shouldn't take 2 seconds to do. So at minimum that's 55 burpees, 110 pushups, 165 situps, and 220 squats. No big deal.

Then we have the cardio portion. Note, I find when I do heavy ab workout immediately followed by cardio I get very bad ab muscle cramps. So I would give myself a good break on this one.

Cardio (20 sec break between sprints):
1 mile run
20 yard sprint + 60 jumprope
20 yard sprint + 10 burpees
20 yard sprint + 20 mountain climbers
20 yard sprint + 20 side to side line jumps
20 yard sprint + 20 jumping jacks
20 yard sprint
1 mile run