Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
If you can not do pull ups, use jumping pull ups, ring rows, or any variation of assisted pull ups to get the work done. Scale back time if need be. Post number of rounds to comments.
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What is CrossFit
CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to champion cage fighters.
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
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2 comments:
Well today was a long, hot, busy day. I did not get to the WOD till 9pm. Anyway I completed 23 rounds of Cindy. New PR, old one was 20 2/3 rounds. I feel sick, I going to go lie down.
Vandy more than doubled my number. I got to 11. Stood there staring at the pull-up bar after every round of squats. Basically lazy. It seems to me, it's more motivating to be given a shorter time for a given exercise. Like 30 seconds of as many pull-ups as you can do, then move on to another exercise, rather than 20 minutes for a whole workout and see how many rounds you do.
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