Bent Row – max 5 reps – bar must touch between belly button and lower rib cage to count. Start light, work on form, add weight gradually, till you hit your max – don’t be afraid to fail. Should reach it in 5-7 sets.
Then
5 Rounds
10 Box Jumps
10 Bent Row @ 75% of 5 rep max
10 Ring Dips
Intermediate
5 Rounds, 7 reps of each
Beginners
5 Rounds, 5 reps each
This is a quick metcon, so push yourself !!!
50 Pull ups Int = 35 beg = 25
30 Push ups 25 15
10 Wall Ball 10 5
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30 Pull ups 25 15
30 Push ups 25 15
30 Wall ball 25 15
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10 Pull ups 10 10
30 Push ups 25 15
50 wall ball 35 25
http://www.bodybuilding.com/fun/gordana-survives-cancer-interview.htm?mcid=twit
“The beauty of Crossfit is that it can be scaled to anyone’s ability. It can be performed by anyone at any age or physical condition. I made it to the gym as often as I could during my treatments. I lost a lot of muscle strength at first and my endurance was low. I am actually very surprised at how quickly it comes back! “
“The workouts were constantly varied. I loved the fact that I could do a workout one day, and give it everything I had, knowing I wasn’t doing it again for at least a month. This allowed me to really push hard ’cause I knew I didn’t have to do it again on ‘Day 3′. It eliminated the boredom. It made the workouts interesting and fun. Yes fun! “ (bold added for emphasis)
“The whiteboard – writing down personal goals and beating them makes you accountable”
Overhead Press – max 5 reps
Start light, add weight each set till you reach your max
**** NO ARCHING YOUR BACK*****
Then 5 rounds of 5 reps each side…
Squating with a DB in one hand overhead – switch side after 5 reps
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