Crossfit Fife: Ring Pressup WoD

Wednesday 4 May 2011

Ring Pressup WoD - 4/5/11

1) Ballistic warmup

2) 21 squats 10 k.b complex ea arm 21 squats

3) Ring pushup WOD - Cheers Brian

5 rounds for time
15 ring pressups
200 meter sprints
25 double unders
10 burpees with frog broad jump

4) Core Pyramid

1-8-1

FK
Sit Up
LL

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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