3 rounds, for time
800M run or 1000M row
50 back extensions
50 situps
Use GHD if available, or do superman stretches on the mat ( 1 second hold per rep)
GHD situps for advanced levels, abmat situps for all others
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Warmup: 10 med ball cleans & 10 ball slams, 5 rounds
Cool down: max rep shoot-throughs in 2 minutes
RESULTS:
Killer Rawlings - Crossfit Games Training Workout
(from CF Football)
Complete 5 rounds for time:
7 Deadlifts 185 lbs
21 Double Unders
Warmup: CF Gymnastic warmup x 2
Cool down: 3 rope pullups & 30 second L-sit x 5
#bill sucks
1 comment:
I like the "results" photos Bill. It shows who kicked my ass after I left.
You were right. The morning crew was smoking ganja and it made their times slow.
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