Crossfit Fife: Radio rental - aka the D

Sunday 12 October 2008

Radio rental - aka the D - WoD 11/10/08

ballistic warmup

400 m run

then 5 rounds of 5 x pull ups, 10 x pressups, 15 x squats

repeat the whole workout 4 times so you complete 4 x 400m runs and 20 rounds of the "Cindy" circuit

wear a 20lb rucksack throughout

No comments:

Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ