Crossfit Fife: WtF..

Monday 10 May 2010

WtF.. - 8/5/10

Ballistic warmup

Partner up

400m firemans carry - 200m each
50 K.B swings (44kg) ea
400m run
50 DL 225lb ea
400m run
50 curtis P - 25 ea
400m run
50 SDHP 44kg K.B ea
400m run
50 Sledge hammer swings ea
400m firemans carry - 200m each

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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