8-10-15 A SURGEON ON HOW DANGEROUS CROSSFIT REALLY IS

STRENGTH – Back Squat 5×7 Body weight back squat or 80% of your 5 RM, which ever is greater Rest no longer than 90 seconds between sets

CONDITIONING 200m Sled Pull (50#/35#) 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 400m run 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 15 Push-ups 15 Wall Ball (20#-10’/14#-9′) 200m Sled Pull (50#/35#)

ENDURANCE WOD’s CrossFit On Day: 8 min of 100m sprints every 30 seconds, rest 4 min, then 4 min of 100m sprints on the 30 seconds, rest 4 min, 2 min of 100m sprint every 30 seconds. CrossFit Off Day: 90 min run at 80% effort