Monday, April 30, 2007


Warm up: Shadow boxing - three 2 minute rounds, 30 seconds rest between rounds,
add kicks and knee strikes in 3rd round.

5 rounds of

Row 500 meters or run 400 meters (See Comments for tips.)
Handstand hold - 1 minute total

Break handstand hold in smaller sets if necessary. If you come down after 20 seconds, kick up and continue your count as many times as it takes for you to get to 60 seconds(overall workout timer keeps running). Soon you will hold it for the full minute in one attempt. This will improve your overall time considerably.

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1 comment:

Bill Russell - Crossfit Cleveland said...

If you are running, 400 meters is equal to 1/4 mile or once around a standard igh school track.

If you don't have a distance display on your rower, do 75 pulls on a flywheel type rower and 100 pulls on a Health Rider type machine. Aim here is to be in in the range of 90 seconds to 2 minutes.