Monthly Archives: March 2012
- Box Jump (24/20)
- Sumo Deadlift High Pull (1.5 pood/ 1 pood)
- Wall Ball (20/14)
- Push Up
- KettleBell Swing (1.5 pood/ 1pood
Each exercise is performed for max reps for 1 MINUTE while using great technique.
After each one has been performed we’ll rest for 1 MINUTE then repeat for 2 more rounds for a total of 3 rounds
Strict Military Press: 5-3-3-1-1
10 Minutes of Cindy (add weight)
- 5 Pull Ups
- 10 Push Ups
- 15 Squats
- **Front Squat (50% BW)
- 400m SPRINT w/Med Ball (14/20)
- 15 strict pull ups
AMRAP 20 MINUTES
**ascending reps by 2 I.E.
1 Front Squat, 400m sprint, 15 pull ups
3 Front Squats, 400m sprint, 15 pull ups
5 Front Squats, 400m sprint, 15 pull ups, ETC, ETC
box jumps x 10 ( 26″/20″)
**Complete 5 Rounds For Time
ACTIVE REST DAY
Dynamic Warm Up
1) Hip & Shoulder Mobility
-spend time addressing flexibility and trigger point issues
2) SMR (Self Myofacial Release)
DAILY WOD-SKILLZ DAY!!
Can’t be WOD KILLAZ without some mad SKILLZ. Today Work something you suck at or hate and get good at it……….Jump Rope “OR” Double Under Practice (see video with chris spealler below)
COME OUT TO CROSSFIT NEWNAN FOR YOUR FREE 9AM SATURDAY WORKOUT
SEE WHY YOU’RE “NOT”GETTING
RESULTS AT YOUR GYM!!!