Reminder:The gym will be closed Saturday and Sunday. The staff and a few other athletes will be competing in the San Diego and Arizona 2010 CrossFit Games Sectional Qualifiers at CrossFit SoCal. All classes are canceled this weekend.
Max Reps in One Minute of Each Exercise
Ball Slams 20#/16#
Box Jumps 24"/20"
Burpee Cleans 95#/63#
Rest One Minute.
25 Med Ball KB Pistons 2 @ 35#/ 2 @ 26#
50 Flutter Kicks
Post individual reps, total reps and time.
Coaching Tips: Scale load and movements to match your current fitness level. Do the first workout just like FGB. Move from one exercise to the next as quickly as possible. Burpee cleans are done like a regular burpee only your chest must touch the barbell. You then do a squat clean and stand.The bar must start from the floor, obviously. It's a good idea to never let go of the bar. The second workout starts with your head and shoulders are on the top of a med ball. Your hips are raised as high as possible, while your feet are flat on the floor. You move the KB's up and down in a chest press like pistons of an engine. As one KB goes up, the other comes down. Go right into mt. climbers and then flutter kicks. Right/ left equals one rep.