Crossfit Fife: FGB

Wednesday, 19 May 2010

FGB - 17/5/10

Ballistic warmup

Individual pressup programme

Fight Gone Bad

ROW (FOR CALORIES)
WALLBALL - REPS
SDHP - 75LB - REPS
BOX JUMPS - REPS
PUSH PRESS - 75LB - REPS

5min running clock switch exercise at 1min intervals - 1min rest after 5 exercises are complete - 3 rounds - score is total reps and calories

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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