8.07.09
Fit.
Dynamic Warmup
-
PVC Dislocates
Inch Worms
Turkish Get Ups
Strength and Power
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Chinups
3 x Max Reps
Pushups
1 x Max Reps
W.O.D.
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Hill Sprint
50 squats
3 Rounds
"Functional strength is the successful application of force along productive lines."
~ Greg Glassman
Simple Productivity
Learn self defense. You never know when your gonna need it.
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.
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