Crossfit Fife: " 7 Up Yours" WoD 6/10/08

Friday 7 November 2008

" 7 Up Yours" WoD 6/10/08

Ballistic warmup

Then

7 Up Yours

Seven Rounds For time of:
7 Pull-ups
7 Thrusters with 45lb plate
7 Burpees
7 Dips
7 Sit-ups
7 Push-ups
21 tuck jumps

This Was borrowed and slightly modified from the custom workouts over at Camp Pendleton http://www.crossfitwarehouse.com/newsite/blog/

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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