2010-10-18 UGS

Post author By CrossFitMGM
Post date October 17, 2010

Five Rounds
1a. 10 Sandbag Squats
1b. Suicide Run

Four Rounds
2a. 10 KB Lunges
2b. 20 Box Jumps

Three Rounds
3a. 25 Hip Extensions
3b. 15 Knees to Elbows

Tags Box Jump, Hip Extension, Knees to Elbows, Lunge, Run, Squat

"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,
CrossFit founder and CEO

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