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WOD 3-31-2015

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cindy crossfitCompared against WOD 3-2-2015

AMRAP: 10 minutes
Reps:
5-10-15x reps
Intensity:
beginners
Process –
RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out.

warm up 3 sets:

  • 30 seconds High Knees~ in a jogging rhythm lift the knees too approximately about waist high.
  • 15 seconds Jumping Jacks: Little Jacks 15-20, Big Jacks 10-15. This exercise is a total upper and lower body warm up.
  • 15 seconds Small Arm Circles to front: Begin With Arm Circles (little)
  • 15 seconds Small Arm Circles to back: Begin With Arm Circles (little)

Workout:

  • 5 Pull-ups (use band as pull downs if you cant do pull ups)
  • 10 Push-ups
  • 15 Squats (body squat no weight)

AMRAP: 20 minutes
Reps:
5-10-15x reps
Intensity:
mid/advance
Process –
RX: put 20 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out.

warm up 3 sets:

  • 30 seconds High Knees~ in a jogging rhythm lift the knees too approximately about waist high.
  • 15 seconds Jumping Jacks: Little Jacks 15-20, Big Jacks 10-15. This exercise is a total upper and lower body warm up.
  • 15 seconds Small Arm Circles to front: Begin With Arm Circles (little)
  • 15 seconds Small Arm Circles to back: Begin With Arm Circles (little)

Workout:

  • 5 pullups (use band as pull downs if you cant do pull ups)
  • 10 pushups
  • 15 squats (body squat no weight)

try to get as many wounds as possible, send me a message on how many rounds you got.

AMRAP: What this means is that you put 20 minutes on the clock and then, you do as many rounds as possible (AMRAP) of 5 pullups, 10 pushups, and 15 squats before the time runs out. There is no rest in between rounds – so as soon as you finish your 15 squats you start on the pullups again.

Now, lets look at each movement and how to scale it down if necessary.

  • 5 Pullups – You’re allowed to kip these (which is a useful skill any time that your goal is not pure strength). If you can’t do regular pullups, you can do banded pullups, chair assisted pullups, or jumping pullups instead.  Don’t have a pullup bar?  Do bodyweight rows.
  • 10 pushups – The standard CrossFit pushup is chest to the deck, but if you can’t do that, you can substitute knee pushups or wall pushups.
  • 15 squats – this is a basic air squat, with no weight.

How to do a push up

How to do a Air Squat

How to do a pullup

Originally posted 2015-03-31 13:58:28.

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