Crossfit Fife: A take on a classic FGB

Tuesday 17 March 2009

A take on a classic FGB - WoD 16/3/09

Ballistic warmup

400m run
15 OHS Broomstick
x 3

24kg K.B swings
box jumps
wall balls
SDHP 24kg k.b
Dumbell push press
400m run

3 rounds

the exercises are performed to FGB protocol, then a 400m run is done before 1 min rest

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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.

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