Tamara's Workout for the Day

Warm up:  20 squats, 20 sit-ups, 20 back-extensions, 20 push-ups, 20 dips, 20 pull-ups

Weight work:  5 x 5 shoulder presses . . .55# all 5 rounds

Workout:   12 back squats @ 65#

                    12 pull-ups

    12 wall-balls (12# medicine ball thrown up to a 10' target)

                    12 toes-to-bar (hold onto pull-up bar; pull your legs up, piking, til toes hit bar)

 

    4 rounds of that

                    21: 36

Unfortunately, the music at the CrossFit gym up here is TERRIBLE.  White headbanger music.  UGH.