CrossFit Workout Fast and Furious

November 29, 2011 By 3 Comments

METABOLIC:
3 rounds (fast and furious) for time:
15 pull ups
15 front squat (45/30kg)
30 double unders

FINISHER:
3 attempts max handstand walk

SKILL DEV/ WARM UP:
Bike 1.5km
1min Deep Squat Mobility
2 Rounds
10 Burpees
10 V-Ups
10 Big Box Jumps

ADDITIONAL READING AFTER THE WOD:

“Top 10 Worst Nutritional Mistakes” – Primal Body – Primal Mind

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Comments

  1. AC says:
    November 29, 2011 at 12:02 am

    Thanks Alex.

  2. darrenshaw says:
    November 29, 2011 at 5:22 am

    Rochelle 5:13
    PJ 4:57
    Hoodie 5:22
    Ben 4:46
    Darren 4:01
    Nadine 4:22
    Nick 7:12
    Scott 4:14

  3. darrenshaw says:
    November 29, 2011 at 5:25 am

    Josephine 10:47
    Jason 9:43
    AC 9:47
    Solid Gold 7:04
    Kat 9:28 (15cal row)
    Cheeky 4:31
    Matt 9:03
    Jess 6:13
    Karen 6:59
    Boothy 9:35
    Meli 9:53

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