Rest Day
“OK, So What Actually Is CrossFit?”
Most people who think CrossFit isn't for them are working with the wrong information — and this article is the one to send them. We took CrossFit's original "Foundations" article and turned it into the conversation every skeptic deserves to have before they make up their mind. If someone in your life has been curious, dismissive, or just unconvinced, start here.
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Norwegian Protocol
4 rounds:
4 minutes work
• 20 Burpees
• 20 Shuttle Runs 10m
• AMRAP American Kettlebell Swings 25# (19-25 reps)
3 minutes rest
“Nasty Girls”
50 air squats
7 Ring muscle ups
10 Hang power cleans
took weight down to 95, assuming that would be the weight if it was the open and it was the 14-15 division.
Time: 9:53
Sunday 5K - Treadmill
Time = 30:00
11:20