The New CrossFit 908 Warm Up Routine – You must have this mastered by 12/31/10

Today’s Links  –

Rich's knee is injured but he's still able to do 1-legged jumping pull ups! Great effort Rich!
Rich's knee is injured but he's still able to do 1-legged jumping pull ups! Great effort Rich!
Eric showing very good sumo deadlift high pull form
Eric showing very good sumo deadlift high pull form

Schedule –

  • New Mobility Warm Up
  • Back Squat – 5-4-3-2-1 (Go for a new 1 rep max)
  • WOD – For Time Row 3000m.  You must calculate 80% of your 500m max pace.  For every second you deviate off that pace you must complete 5 burpees at the end.  i.e. I’m supposed to row a 1:40 pace for the entire 3000m, but my pace ends up being 1:45 per 500m, I must complete 25 burpees.
  • 3 x 20 GHD Sit Up
  • Stretcha yoself