- 1000 m Row
- 5 rd's of "Cindy"
- 5 Pull Ups/Body/Rings Rows/or Jumping Chins
- 10 Push ps/Knee Push Ups
- 15 Body Weight Squats
Thrusters = 1-1-1-1-1-1-1 reps.
Warm Up With 50 % Of total weight for 5 reps, Progressing to 75 % Of total weight. Then proceed to 1RM (1 REP MAX). Rest as needed, between 3 - 5 min's.
Finisher = Tabata Sit Ups.
Note : The finisher is something i piicked up from Matt Swift @ CrossfitBrisbane. Its exactly how it sounds, something to finish you off at the end of the workout.
Note : Tabata Intervals, is an exercise for four minutes, 20 seconds at an RPE (RATE OF PERCEIVED EXERTION) of 18 - 20, followed by 10 seconds complete rest. A total of 8 intervals, which equals 4 min's work, record how many reps in each interval.
For demos of the exercises please see link @ http://www.crossfit.com/cf-info/excercise.html.
If anyone is following yet, post results.
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