CrossFit San Jose AM Workout - 4/12/2007

Warm-Up:
Run 800M
Carioca 200M
25 Jumping Jacks
15 Shoulder Dislocates
20 Overhead Squats
Stretch
30 Crunches
10 Pull-Ups
10 Knees 2 Elbows

WOD: 5 Rounds for time
Run 300M
20 Thrusters
20 Overhead Lunges
20 Push-Ups w/ Row
20 D-Ball Slams

Cool-Down:
30 G/H Sit-Ups
Abs
Plank