Thursday 110224
WOD 110224
Regulars: Fighter Pull-Up Progression Day 4
Beginners:
This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.
Sandbag carry 200 meters (any weight)
15 Burpees
30 Jumping Pull-Ups
45 Kettlebell swings (any weight)
Run 1 mile
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at mom's house!
FPU_day03
+16kg db: 6 - 5 - 4 - 4 -3
i heart rest days.
A:Fasted Cardio:
1 mile run in 10:00
followed immediately by;
Sprint 8 on rower (best sprint: 169M in 0:30 -PR)
followed immediately by;
Pavel Pull-Up + Ring Dip Progression Day 7
Pull-ups 6-5-4-3-2
Dips 8-7-6-5-4
Alternating
followed immediately by:
Shake; 1 cup 1% milk, 1 scoop egg protein, 1 cup blueberries, 1 teaspoon cinnamon, 1 tablespoon fish oil
also easy bouldering up to V3.
friday night CFEB toproping posse, anyone?