2013-01-02

Post author By CrossFitMGM
Post date January 1, 2013

CrossFit WOD
KB Swing/Burpee Ladder
– 10 KB Russian Swings (24kg/16kg)
– 1 to 10 Burpees
*Challenge: Complete in less than 5:00.

Mobility WOD
Three Rounds
– :30 Plank Hold on Rings w/ External Rotation
– 1:00 Rest

Tags Burpee, KB Swing

"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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