At Survival Fitness first time attending a class…

At Survival Fitness – first time attending a class.

Warm-up

8 Tabata of choice

WOD

“Murph”

  • 1 Mile Run
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • 1 Mile Run

We split the pull-ups, push-ups, and squats into rounds of 5, 10, 15. Just like doing the “Cindy” WOD. I did ring rows instead of pull-ups.

In a 45 minute time limit I ran the mile in 8:20 and completed 13 rounds.

Beginning CrossFit

At Survival Fitness – On-Ramp #1

Warm-up

5 Tabata Rounds

  • High Knees
  • Butt Kicks
  • Mountain Climbers

WOD

“Cindy”

  • 5 pull-ups (scaled by doing ring rows)
  • 10 push-ups
  • 15 squats

The WOD is supposed to be AMRAP in 20 minutes. I survived less that 7 minutes before I was feeling sick and couldn’t do any more. I completed 3 rounds.