CrossFit

Thursday 11th October 2012

The newbies getting de-briefed for the class ahead

Skipping back across the pond after saying Hello to the continent Africa.. we are saying hello to another continent;

HELLO SOUTH AMERICA

(Columbia, Brazil, Chile, Argentina)

Skill

5- 5- 5

– Deadlift

(Working at 75% of your 1 rep max, increase to 80% or stay at 75% across)

Rest 90 seconds between each set

WOD

– 21 Deadlifts (75kg/102.5kg)

– 21 GHD sit ups

– 50 Double unders

– 15 Deadlifts

– 15 GHD sit ups

– 50 Double unders

– 9 Deadlifts

– 9 GHD sit ups

– 50 Double unders

Scaling

GHD sits up = sit ups double the amount; you will do 42, 30, 18 sit ups

Double unders = singles 100 reps