Friday 150424

 “We have people from every single walk of life, every religion, every nationality. It’s not something you can manufacture—it just happens when good people do CrossFit together. So yeah, I’m thankful.” —Joshua Pinson, owner of CrossFit Jerusalem in Israel

Dynamic Warm-Up-Mobility
Prepare for..

WOD: “Gaza”
5 Rounds for time of:
35 Kettlebell swings, green/blue, blue/yellow, yellow/orange
30 Push-ups
25 Pull-ups
20 Box jumps, 30/24. 24/20, 20/16
1-mile run

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Strength: 6×2 Front Squat
Strength skill : 5×5 Single Arm Strict Press (KB or DB)
3-4 sets of  8-10 Glute Ham Raises

2 thoughts on “Friday 150424

  1. You have to try the new (heavier) Rogue jump ropes hanging on the whiteboard. They are a great training tool for those who are struggling with double unders…not to mention the fact that they make things harder just the way we like it!

  2. love love love the new Rouge jump ropes yeah they are heavy, but I feel like they give you a great workout. I will be training with them to hopefully get my double unders. 🙂

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