Crossfit Fife: Zercher 28/3/12

Tuesday 27 March 2012

Zercher 28/3/12

ROM
A) 21-15-9 squats/press ups After ea round perform 5 chin ups
B) 1- Zercher Squat 3 x 5
2- Good morning 3 x 10
C)
AMRAP 10 minutes:

Double -10 Kettlebell swings (2 x 24/16 kg)

-10 Lunges KB `s on the front rack (Alternating legs)

-10 GHD sit ups

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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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