CFBK WOD’s 2015 – Thursday 31 December 15

CFBK WOD’s 2015 – Thursday 31 December 15

air_squat

After a thorough warmup and demo of movements, workout begins with 30 min left of the session. Athletes finishing round 1 in under 5 min performs 3 rounds total (rest 1:1). Athletes finishing round 1 under 10 min performs 2 rounds total (1:1 rest). Athletes finishing round 1 over 10 min performs 1 round total.

“CrossFit BASELINE”
For time
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Strict Pull-Ups

Note: if necessary, stagger athletes in heats starting every 3rd minute (to allow rowers for everyone)

Time to aim for:
Elite (3:45 males/4:40)
Pro (4:30/5:35)
Expert (5:15/6:30)
Collegiate (6:15/7:30)
Intermediate (7:15/8:30)
Novice (8:15/9:30)
Beginner (9:15/10:30)



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