09/08/09
Warm Up:
500M Row
30 Push Ups
400 M Run
30 Push Ups
WOD:
100 Double Unders/300 Singles
21-15-9
Knees to Elbow
KB Swings
Box Jumps
100 Double Unders/300 Singles
3,2,1 GO!!!!
If time is available get a PR before you leave.
Tuesday, September 8, 2009
Subscribe to:
Post Comments (Atom)
Posts
2 comments:
what can I do if I don't have a rower avail?
Took this straight out of CrossFit Main Site FAQ.
Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
Post a Comment