WOD 11/14/08

AMRAP 20 Minutes of:

200m Sprint

15 Wall Ball (M:20/W:15)

15 Knees to Elbows

15 Swings (M:55/W:35)

15 Push Ups

OK, this should be fun! As many rounds in 20 minutes of all the movements. Hammer out a sprint, then do your Wallballs. If you don’t have a med ball, or worse yet, you don’t have a wall, do DB thrusters as a sub. Use 15 or 20 Lb DB’s. If you can’t do KTE’s, keep working at them by doing very high knee ups. Swings you should be able to do. Keep the back fairly vertical with the chest up and shoulders back so you don’t get all slouched over and start heaving the DB or KB around by using your lower back exclusively. The swing is generated by the forceful triple extension and the hip popping open. You should be able to do some form of push ups, if not, you need help. Knees or full planks, get full ROM – chest to the ground and all the way back up to arms extension. Lather, rinse, repeat until oxygen debt ensues.

Get on it!

2 thoughts on “WOD 11/14/08

  1. I know I have reached the pinnacle of CrossFit’dom when God himself speaks to me directly. It must be a sign. While your at it, I could use some cash and would like to get the CFC Gym in a Box up and running, so get cracking and make it happen….

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