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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Friday, May 22, 2009

If you think SK's a CrossFit beast, keep an eye out for his little up-and-comers!
A glimpse into the morning physical training program underway at SK's house. If you think SK's a CrossFit beast, watch out for his little up-and-comers! (B-MAC... be very afraid!)

ONE WORKOUT OPTION:

Complete the following set of couplets for time:

2 rounds:
25 strict towel pullups (Towel Pullup & Variations…[wmv][ mov])
30 GHD situps

Then 2 rounds:
25 Ring dips or 45 pushups
30 burpees

Novice: Sub AbMat situps, scale pullups as necessary

For towel pullups, throw a towel over the pullup bar or over a barbell on a squat rack and do either strict chinups, assisted chinups or body rows holding onto the towel.

TWO WORKOUT OPTION:

AM Workout:

As fast as possible:
35 strict towel pullups
20 GHD Situps
28 strict towel pullups
20 GHD Situps
21 strict towel pullups
20 GHD Situps
14 strict towel pullups
20 GHD Situps
7 strict towel pullups
20 GHD Situps

PM Workout:

“Ryan”
5 rounds as fast as possible:
7 Muscle-ups
21 Burpees (touch object 12″ above reach)

Combine total time for AM & PM for today’s score.

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