CrossFit San Jose AM Workout - 1/12/08

Warm-Up:
Run 400M
30 Jumping Jacks
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Overhead Lunges
20 Push-Ups
30 Bicycle Crunches
20 Supermans

WOD: 21-15-9-12
Run 300M
Pull-Ups
Push-Ups
Squats
D-Ball Slams
DB Push Press
Burps

Cool-Down:
Max Bench Press x2

x5
20 G/H Sit-ups / Weighted
20 Leg Lifts / Weighted