2010-04-14 UGS

Post author By CrossFitMGM
Post date April 13, 2010

4 Rounds
1a. 3-5 Rope Climbs
1b. 5-8 Handstand Pushups

4 Rounds
2a. 10 Double Kettlebell Presses
2b. 10 Pullups

4 Rounds
3a. 50′ Alligator Pushups
3b. 10 KB Rows

100 Tread Chops

Tags Press, Pullup, Pushup, Rope Climb, Row, Tread Chop

"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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