CrossFit WOD

Thursday
Movement Prep
Strength & Conditioning
Metcon (Time)
Every 5 minutes x 5
6 Burpee box jumps
3 Squat Cleans
12 Strict HSPU'S
3 Squat Cleans
6 Burpee Box Jumps
Rx - 100/65
Int - 70/45
Sc - 50/35
Accessories
Metcon
3 Sets
30m Sled push 70/45
15 GHD sit ups
15m Handstand walk / 30sec HS hold

this is for quality its about how you move not how fast.

SO YOU HAVE HEARD ABOUT CROSSFIT, BUT NOT SURE WHAT IT IS ALL ABOUT?

CrossFit is an evidence-based fitness program. Fitness is the ability to do real work.

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM)performed at high intensity (@HI) in a communal environment leads to health and fitness.

*Copy Courtesy of CrossFit Inc

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