Get ready to work your WHOLE body!
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell (55 pound dumbbell) swing, 21 reps
21 Push-ups
15 foot Rope climb*, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
*Towel pullups (placing a towel over a pullup bar) can be used to simulate a 15 foot rope climb. For more realism, alternate one hand high, one hand low on the towel. Standard substitution is 15 towel pulls.
- Cujo
SP CrossFit Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp
www.CrossFit.com
Get serious about building a better you!
| current weight: 202.0 |
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