Crossfit Fife: "Franish" - WoD

Wednesday 9 December 2009

"Franish" - WoD - 7/12/09

Ballistic warmup

warmup - squats/pressups

Tabata intervals - 2o sec squat 10 sec rest 20 pressup 10 sec rest x 8 mins

WoD - Franish

15-12-9

25 kg K.B one arm thrusters
deadhang pullups(double up for kips)

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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