Crossfit Fife: 21/7/12 FMP MENDING BRIDGES

Friday, 20 July 2012

21/7/12 FMP MENDING BRIDGES

sticking with a theme Full Mission profiles and Painstorms will make up Saturday WoD for the foreseable future Operation mending bridges Insertion Rucksack Run 1 mile weighted Actions at the Objective - Start Timeline 50 - 35 - 20 •Subbed to k.b swings24/32 •PRESSUPS •Sit Ups •Box Jumps •Thrusters (65lbs) Extraction Rucksack Run 1 Mile weighted scale to suit thanks to Rob ord

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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