Welcome to our newest member Eric to CFSI!
BASICS
3 rounds for reps
1 min shuttle runs wall to wall on turf
1 min push ups
1 min ball slams
1 min burpees
rest 1 min
Score is total number of reps overall
each shuttle run is 1 rep
CROSSFIT
STRENGTH
Bench Press
a) 5-5-5-5-5 (increasing weight each set)
b) 2-2-2(here you use the same weight for each set at your 5RM weight)
Chest to Bar chin ups
6 x your max rep chest to bar STRICT chin ups. NO KIPPING (even tho its almost impossible to kip with an overhand grip)
Dips
10 – 10 -10
On the rings or metador, weighted or unweighted depending on your strength
WOD
5 rounds of:
400 meter sprints
– start each round on the 3minute mark
