Welcome to The Attic! Below you will find three workout options, 3 Alarm for the Advanced, 2 Alarm for the Intermediate and 1 Alarm for the beginner. Listen to your body and do the appropriate workout for your skill level.

Friday, June 12, 2009

Firefit 6

400 meter run

21 Overhead Squats
42 Kettlebell Swings

400 meter run
15 Overhead Sqauts
30 Kettlebell Swings

400 meter run
9 Overhead Squats
18 Kettlebell Swings

Use 95 pounds for OHS
Use 35 pounds if able for Swings

Overhead Squat Demo
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

Kettlebell Swing Demo
http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv
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