Friday 11 November 2011

Stay Forever CrossFit

Warm up

Russian Gymnastic Warm up - Day 2

Upper-body pulling - 3 sets of:

Kip attempts x 3

Dead-hang pull-ups x 5 (band assisted if necessary)

Core/low back 3 sets of:

Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)

WOD

For time:

Run 1600m
30 Handstand push-ups
Run 1600m

Or

Run 800m
30 Push-ups
Run 800m