Saturday, 9 March 2013

By 03/08/2013 wod

What a great first day of the CrossFit Open! Everyone did fantastic! Kept moving on the burpees and pounded out those snatches. Now don’t forget to MOBILIZE…or Lawrence will come after you with his bullhorn (which we know he’ll have soon). :)

Now, just a little 3 minute video for your enjoyment! First followers and lone nuts…reminds me a bit of CrossFit.
The First Follower

All Levels WOD

Conditioning

3 Rounds for Time:
20 Wall Ball
15 Push-Up
10 Ring Row

Recovery

1a) 3 x 15 GHD Raise/Back Extension
1b) 3 x 15 GHD Sit-up/Ab-Mat Sit-up

Level 2 WOD

Conditioning

3 Minutes ME Burpee
2 Min Rest
5 Minute AMRAP of:
30 Double-Under
15 Jumping Lunge

Recovery

1a) 3 x 15 GHD Raise/Back Extension
1b) 3 x 15 GHD Sit-up/Ab-Mat Sit-up

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