Ultra FITNESS WOD By Khan Porter
posted on 28/02/2013 3:25:00 AM
If you're up for it, try out this hard hitting CrossFit Workout of the Day!
500m row, building pace each 100m
Spiderman hip complex
Lateral X band walks 2 x 10m
Glute raises x 10
Single leg glute raises 2 x 6 per leg
5 x 5 Back Squats (Resting no more than 2 minutes between sets)
Khan’s Tip Warm up with 2 sets at 50% and 70% of your working weight (the weight you will use for the actual sets) then proceed with your 5 sets of 5 reps at that working weight.
Do 5 rounds of this circuit as fast as possible while keeping technique.
10 pull ups
10 dumbbell push presses
15 sit ups
Half Pigeon (1 minute each side)
Banded shoulder external rotation (1 min each arm)
All new CrossFit members come in for a free introductory class in which we assess their movement and then have them attend 1-4 fundamentals sessions in which we teach and refine all the basic CrossFit movements, such as the squat, press and deadlift. Only after these fundamental sessions can a new member jump in and do a session like the one here.
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