Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus

Tuesday, April 13, 2010

KB circuit

CrossFit warm-up

For time, complete 3 x rounds of:
15 x KB swings
100 m run
15 x KB rows each arm
100 m run
10 x KB clean and jerks each arm
100 m run
15 x KB sit-ups
100 m run
*50 lb. KB (use DB if needed); the rows are performed in the push-up position with one hand on the ground and the other performing the rows; place KB on upper chest for sit-ups; run is hard as you can go; I did mine on a manual Woodway treadmill.
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1 comment:

  1. AnonymousJuly 17, 2010 at 11:31 PM

    I wanna try this one! Steve can you give a bit more of a description on how to do the exercises and what they should look like or muscles they will work?

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