All Pro Workouts 12-3-13

Speed Drills
warmup
jog 200 meters
A skip (see video)
B skip
lateral shuffle
grapevine shuffle
backwards run drill
low kicks

Speed Drill Workout:
Resistance band L sprint (10 yards) with sprawl x 10
Parachute (or weighted sled) sprint 20 yards x 10
Straight leg lateral jump x 10
Tuck jumps 2 sets – 20 each set
ladder box jumps (up and over each one)

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CrossFit Elite Athletes use PurePharma Fish Oil

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