2012-07-10

Post author By CrossFitMGM
Post date July 9, 2012

CrossFit WOD
Five Rounds
– 25m Bear Crawl
– 25m Walking Lunge
– 100m Sprint

Endurance WOD
Every 30 Seconds for 6:00
– 100m Run/125m Row

Rest 3:00

Every 30 Seconds for 4:00
– 100m Run/125m Row

Rest 2:00

Every 30 Seconds for 2:00
– 100m Run/125m Row

Tags Bear Crawl, Lunge, Run

"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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