Performance

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 Sit Ups
10 Supermans

2 rounds for time of:
25 wallballs, 20/14# to 10’
25 box jumps, 24/20”

Rest as needed between couplets. Post time for each couplet to comments.

Fitness

10 rounds for time of:
5 Body Rows
5 push-ups

5 rounds for time of:
10 Sit Ups
10 Supermans

2 rounds for time of:
25 wallballs, 20/14# to 10/9’
25 box jumps, 24/20” – Step Up to Box will still count as Rx.

Rest as needed between couplets. Post time for each couplet to comments.

Bodycare

How CrossFit Causes Injuries

The thing about training with functional movements is that they immediately bring attention to any dysfunction present in the body. Let’s assume you have chronically tight hips from sitting for extended periods of time. This dysfunction may not affect you since you experience no pain and are capable of performing everyday tasks. Then one day you go to your first CrossFit class and are taught how to squat. Suddenly we have a problem: those tight hips are stopping you from squatting.