Crossfit Fife: Fight gone Wrong - WoD

Tuesday 18 November 2008

Fight gone Wrong - WoD - 17/11/08

Ballistic warmup

3 x C.F.F.W.U

Box Jumps
Ab mat sit ups
ring pressups
K.B Swings
Thrusters

400 m run

x 3

The above exercises are performed using FGB protocol ie 1 min per station after you complete the 5 stations you run 400m rest 1 min, 3 rounds

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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