Crossfit Fife: SH*T SANDWICH 6/8/11

Saturday 6 August 2011

SH*T SANDWICH 6/8/11

1) ROM

2) SH*T SANDWICH

400M SANDBAG RUN
25 SANDBAG GET UPS
50 BOX STEP UPS WITH SB 20"

ROULETTE COMPLEX X 25

50 BOX STEP UPS WITH SB 20"
25 SANDBAG GET UPS
400 M SANDBAG RUN

RxD 80lb SANDBAG

ROULETTE COMPLEX - BURPEE ONTO DOWNED SANDBAG PC TO PP OH LUNGE L/R = 1 REP

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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