Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
Scale appropriately
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- Schofield Barracks, Hawaii
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World Class Fitness in 100 Words
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
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I see a blazing time for Nate...
ReplyDelete20:14 (approx*) Those muscle-ups really sucked after doing bodyweight bench press and wallball shots the last two days. also of note, the consensus on crossfit.com is that each round is 20 squats total--ten with each leg, so that's what i did.
ReplyDelete*my timer stopped during my second set of forward rolls and i didnt notice it until the beginning of the third round. i added the time it took me to do my last round of squats and handstand walks to my overall time to approximate what i missed while it was stopped.
18:52 8 Muscleups per round, and assisted pistolas
ReplyDelete