Warm up:
mobility
row 500 meters
burgener warm up
10 each of:
- pull ups
- push ups
- squats
- grasshoppers
- handstand push ups
3 rope climbs
WOD:
AMRAP 12:
3 ring dips
3 deadlift, 185/130
6 ring dips
6 deadlift, 185/130
9 ring dips
9 deadlift, 185/130
12, 15, 18…24 follow this protocol until time runs out
all ring dips MUST be completed with the top of the ring touching the armpit. All deadlifts MUST be completed with fully extended hips and knees at the top of the movement.
This is the first episode of a great story about someone changing their life through CrossFit. We’ve all been here…maybe you weren’t as overweight, maybe you started with a higher fitness level, but everyone can relate to being nervous coming in for their first workout, the pain of their first workout but how good it felt to have a great group of fellow athletes around to cheer you on, no matter how well you did but because you put forth the effort!
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