Wednesday, September 11, 2013

CrossFit Workout - Thursday 9/12/13

5-10-15-20-25-30 reps of

wall ball shot 20lb/14lb
toes to bar
mountain climber (4-count)

15 minute time cap.  Climb the ladder as high as you can, complete the set(not round) you are if the clock hits 15:00 before you complete the ladder.

Warmup:  CF Cleveland Ab routine w/ball slams, 3 rounds of 30 reps each
Cool down: Trainer's choice

I routinely receive emails from around the globe asking about our AB routine when it is listed in our workout of the day.

CF Cleveland AB Routine

flutter kick (4-count)
plank jack
bicycle crunch

Warmup is usually 2 to 3 rounds of 25 to 30 reps each. Sometime we add ball slams, sometimes we add a 200 or 400 meter run per rounds.  Mix it up as time allows you.  You can make this a good on-the-road workout by performing 4 or 5 rounds of 40-50 reps each, add in 25 burpees at the beginning and  the end to crank things up a bit.


1 comment:

Anonymous said...

Finished thru 25 plus 14 reps.....Good luck ....Kevin Laing