This workout was taken from CrossFit HQ (www.crossfit.com). Today the programmed workout involves 2 gymnastic movements followed by a weight lifting movement followed by a further 2 gymnastic movements. The repetition range is in ascending order by 10's and starts with the hardest or most challenging movement for a lot of people first. After the first exercise it is just head down bum up and work.

 Depending on your ability level you may find different benefits from today's workout. If you are reasonably new or your gymnastic skills/upper body strength is not fully developed, then this workout will be more of a practise session. If you are a little more advanced and have well developed gymnastic skill and upper body strength this workout should be a really challenging conditioning workout.

 This workout has the potential to take awhile due to your handstand push ups and burpees etc remember CrossFit is universally scalable. You are not taking the easy option you are working at level that corresponds with either your experience or ability level. Everyone should learn something from today's workout.

WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24/16kg
60 Sit-ups
70 Burpees

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