Crossfit Fife: FMP - Operation Cruise Control

Tuesday 18 January 2011

FMP - Operation Cruise Control

1 - 2 k row -

2 - 10 deadhang pullups
20 squats
x 5

3 - 15 box jumps
100 K.B swings

15 - box jumps
100 k.b snatches

15 box jumps
100 pressups

15 box jumps
50 burpees

A.F.A.F.P

Cheers Rob Ord - tweeked from the original FMP

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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