Crossfit Fife: BW LAdder

Thursday 4 August 2011

BW LAdder - 4/8/11

we are still on our download week - new phase starts next week

1) ROM
2)
100 squats
50 pressups
20 ring dips
10 burpees
50 squats
25 pressups
10 ringdips
5 burpees
25 squats
12 pressups
5 ring dips
5 burpees

3) 100 Goodmorning's oly bar

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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