Strength
Back squat
Heavy 5
Workout
40-30-20
KB Swing (53/35)
Sit ups
10 Dball shoulder (100/60)
**Simple day in concept – squat heavy, then do a triplet. The rep scheme might trip people up a bit, so this is what it would look like in long form..
For time
40 KB swings
40 Sit ups
10 Dball shoulder (5/5)
30 KB swings
30 Sit ups
10 Dball shoulders
20 KB Swings
20 Sit ups
10 Dball shoulders
The above is a little more clear, but the way we put it online (at the top) takes up less space. Also, if you think it looks easy (40 swings, 30 sit ups, then 20.. wait), you’re probably wrong 😉
Also, check out this link for other CrossFit shorthand/lingo/terms. It’s good to have a better understanding of terminology used around the gym.
Daily Read
Check your pillow before you wreck your neck
The Atlantic