Crossfit Fife: Pori Chipper

Tuesday 16 November 2010

Pori Chipper - 16/11/10

1. Ballistic warmup

2. Handstand Progression

3. Pori Chipper

1km row
25 S.D.H.P
25 burpees
25 thruster
25 box jump 24"
25 OHS
25 pullups
5 x 100m sprints C2 WR 1:1 subbed from suicide runs

A.F.A.F.P

weight for lifts 115lb

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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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