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Da, Da, Double Unders

July 23, 2012 drew bignall Leave a comment Go to comments

With the summer really heating up, be thankful that our box is air conditioned…

Warm-up:

500 Row

2 Sets of Fence drills (10 each direction, each leg)

400m Run

Skill:

6:00 Min Of:

1:00 Handstand Hold

1:00 Double Unders

*Squat Hold Penalty for Falling Out of Handstand Hold or Breaking Double Unders

WOD:

400 M Run

5RFT

30 DU

15 WBS

10 CTB

400 M Run

**25 min Cutoff

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Categories: WOD's

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Fitness In 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, Clean & Jerk, and snatch. Similarly master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Greg Glassman - CrossFit.com