WOD 23 July 2014

23 Jul

photo 2 (2)Level 2 & 3

Front squat – 15 minutes to work up to a heavy 5

Handstand holds 5 x 30-60 seconds

Complete for max reps:
Wall ball – 20 sec work, 10 sec rest, repeat for 8 intervals
Ring row – 20 sec work, 10 sec rest, repeat for 8 intervals
Straight leg sit ups  – 20 sec work, 10 sec rest, repeat for 8 intervals
Jumping squats – 20 sec work, 10 sec rest, repeat for 8 intervals

Strength & Olympic Lifting Class Athletes

Front squat 5-5-5 (75%)

Handstand holds 5 x 30-60 seconds

Complete for max reps:
Wall ball – 20 sec work, 10 sec rest, repeat for 8 intervals
Ring row – 20 sec work, 10 sec rest, repeat for 8 intervals
Straight leg sit ups  – 20 sec work, 10 sec rest, repeat for 8 intervals
Jumping squats – 20 sec work, 10 sec rest, repeat for 8 intervals

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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