Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The needs of Olympic athletes and our grandparents differ by degree not kind. Skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
--www.crossfit.com
10-9-8-7-6-5-4-3-2-1 reps of each of the following for time:
Burpees
Pull ups
Box Jumps (24")
Pushups
Run down to bottom of hill and back between every set. Ouch so good...
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