OFF
Conditioning:
15 min AMRAP:
5 strict pullups
7 push presses (115#/75#)
9 knees to elbow
Intermediate:
15 min AMRAP:
5 kipping pullups
7 push presses (115#/75#)
9 knees to elbow
Beginner:
15 min AMRAP:
5 jumping pullups
Novice:
15 min AMRAP:
5 inverted rows
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
15 min AMRAP:
5 jumping pullups
7 push presses (95#/65#)
9 knees to elbow
15 min AMRAP:
5 inverted rows
7 push presses (95#/65#)
9 leg raises
**This workout is a variation of one posted on CrossfitFootball.com**
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
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