Strength and Power
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Back Squat
3 x 5
DB Reverse Lunges
3 x 8 - 12
W.O.D.
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15 Squats
5 Jump Squats
7 Rounds
"Visionary people face the same problems everyone else faces; but rather than paralyzed by their problems, visionaries immediately commit themselves to finding a solution."
~ Bill Hybels
LifeStyle Tip
It's not about the benjamins.
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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