CrossFit - Greg Glassman

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 is constantly varied functional movements performed at high intensity.

Sunday, November 19, 2017

Wall Ball Shots

Sunday, November 19, 2017

Aspire Fitness

8:30 AM

Treadmill - 5 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

20 pass throughs
20 PVC OH Squat

Jump Rope - 5 min, singles, doubles

8 strict pull-ups
4 kipping pull-ups

Wall Ball Shots

75 - 10 shots in 30 seconds followed by 60 second rest, 8 rounds total

45 minutes total workout

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