Run 800m or Row 500m, Stretch and mobilise
Shoulder press tekkers, 3 x 10 Shoulder press with PVC
Shoulder press 1-1-1-1-1
Rest 5 minutes
AMRAP 12 mins
- 10 Double unders
- 10 Ball Slams
- 10 Ab-mat sit ups
For those that are fairly new to CrossFit here’s a refresher of some great websites that provide excellent information to help get you in the best condition of your life:
Mobility WOD – a blog by mobility guru Kelly Starrett that teaches you how to perform basic maintenance on your body to help keep you moving efficiently.
CrossFit Journal – articles, videos and audio files covering exercise technique, nutrition, injuries and rehab, equipment, coaching and much more.
Robb Wolf – Revolutionary solutions to modern life. PALEO diet at its best.
Gymnastics WOD – video demos and workouts on all things bodyweight from Carl Paoli
CrossFit Games – all the information from the annual competition to find the fittest humans on earth. From the open qualifiers right through to the finals.