11/10/08 - Rapid Crossfit

Today we start to introduce part of the foundation movements used in olympic lifting, as this increases greater core stability utilising every major muscle group. Working on power, agility, flexibility to name a few of the foundations of fitness. We utilised old missile cartridge tubes for this, or pvc piping, dowels are another option.

Warmup
15m
Bear Crawl
Crab Walk
Caterpillar
Spiderman Lunge

Workout
24 o/h travel lunge
24 o/h squats
24 split jerk
4 rounds

Emma – 15.35
Jane – 16.33
Deb – 15.51
Fou – 14.57