ZombieFit

WOD: 10/14/09

by on Oct.14, 2009, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 parkour squats/air squats; 10 sit ups; 50 ft quadrupedal movement.

WOD 5

étudiant:

100 push ups for time. If you cannot do a full push, do 200 push ups on your knees. Remember to keep your back flat and your butt down regardless of how it is scaled.

avancée:

250 push ups for time.

traceur:

400 push ups for time.

Must be completed in under 12 minutes.

Cool Down

Go home and watch some parkour videos on YouTube.

Post time to comments. For a nice breakdown of push up progression and why they’re important, check out this free CrossFit Journal Article here.

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