Crossfit Fife: row thruster burpee swing - W.O.D

Friday 7 August 2009

row thruster burpee swing - W.O.D - 7/8/09

Ballistic warmup

1km row moderate pace

rest 3 mins

21 thrusters
21 burpees
9 k.b swings

15 thrusters
15 burpees
15 K.b swings

9 thrusters
9 burpees
21 K.b swings

Fran weight for thrusters

24/32kg for swings

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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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