New movements!

Posted: November 15, 2012 in WODs

5 sets
3-3 second pause squats
Rest 1 min
5 wall kick ups
Rest 1 min

75 air squats
50 wall ball sit ups 20/10
25 burpees
50 wall ball sit ups
75 squats

Couple new movements have been introduced into the mix now. One is the pause back squat, this is an Olympic style squat allowing you to get a feel for the absolute bottom of your squat and to get more comfortable settling under a barbell. Make sure at the bottom everything is still turned on. Knees out and chest up to keep the back and hips activated. And then there were wall all burpees muhahahaha!!!!! Funniest movement in a while, ok ok probably not that fun for you guys but an awesome twist to a couple movements that are “regular” in crossfit with the wall ball and the sit up. If you missed it I dare you to come in and do 100 for fun to see what you missed.



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