Friday, May 25, 2012

Friday - The "Dirty 30"

As I was doing my usual surfing today looking for knowledge and truth, I ran across someone talking about how much they disliked difficult days at CrossFit and they only went on days that they knew they could do well.

Well guess what, so do we all. But, most of us know that in order to get better at the things we suck at, we have to put in the work.

And for those of us that know we need to put in the work, I present the"Dirty 30"

Warm up and Set up

For time:
30 Full Body Plyo Push ups
30 pull-ups
30 Kettlebell swings, 35/20
30 Walking Lunges
30 Tire Hits
30 Push press, 95/45 pounds
30 Slam Balls
30 Wall ball shots, 20/15
30 Anchored Situps
30 Double unders
*you can move around as needed, but must finish an exercise that you start

400 Meter run

No comments: