Wednesday, April 7th , 2010

07. Apr, 2010 3 Comments

Workout

Warm Up

3 Rounds of the following. Not for time.

  • 500 M row or 400 M run
  • 25 GHD sit ups or Ab mat sit ups

After the warm up we will stretch and then go into the WOD.

WOD

Complete 4 cycles and rest 2 minutes between cycles. When you begin your second, third, and fourth rounds continue where the last one ended.

  • 4 minutes of as many rounds as possible.
    • 3 Burpees
    • 6 GHD back extensions
    • 1 Long Shuttle run (7 cones in 5 yard increments)

Movement Videos

CrossFit One World Movement Library – The G.H.D. Sit Up from crossfitoneworld on Vimeo.

CrossFit One World Movement Library – The Abmat Sit Up from crossfitoneworld on Vimeo.

Twitter Digg Delicious Stumbleupon Technorati Facebook Email
Training

3 Responses to “Wednesday, April 7th , 2010”

  1. Chris Stroud 07. Apr, 2010 at 3:10 pm

    Gurpreet – 9 rounds + 7 back extenions
    Case – 9 rounds + 2 back extensions

  2. Gurpreet Kaur 07. Apr, 2010 at 4:15 pm

    Hehehe.. thanks for putting “7″ ;-) …..

  3. Dominique Simmons 08. Apr, 2010 at 5:49 pm

    DOMINIQUE – 8 rounds + 6 back extensions
    **2min 1st break, 5min 2nd-3rd breaks.
    Couldn’t catch my breath in between so did a very quick stretch then sat out in my car with the A/C on blast. Me thinks me needs a new inhaler LOL
    Sorry if it was rude of me to leave so quickly, I was too embarrassed that I couldn’t breathe.

Leave a Reply

If you would like your picture to show up next to your comment then sign up for a Gravatar!

You must be logged in to post a comment.