Thursday, April 10, 2014



Workout of the Day


Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …

Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…

An effective way to do this is to choose three exercises and do short skill sets.

Here is an example:

Three sets, NOT for time, of:
2-3 Rope Climbs
12-15 Toes to Bar
40-50 Double-unders

Come with a plan…and execute it!

4 Rounds for time of:
400 m Run
10 Burpee Pull-ups (Pull-ups must start with fully extended arms)

Rx+ 5 Burpee Muscle-ups (men must wear 20 lb vest)

“CrossFit, like any form of exercise, is not without risk. But the benefits far, far outweigh them.” – Real Clear Science 

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