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
Row 1000m (3:52)
Rotations
Core WU 1x5
1x5 goblet squats (55-lb)
1x15 kb swings (55-lb)
PUSH 2x5 Press (110#)
PULL 3x:20 Batwings (25#)
HINGE 2x5 Deadlift (215#)
SQUAT 2x5 Front Squat (145#)
CARRY none
MWOD #2 couch stretch 4x2-min
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