Taken from the main CF page:
5 pullups
5 dips
15 situps
As many rounds in 30 minutes as possible.
I subbed assisted dips with a rubber band (3 assisted dips for every real dip assigned) and know that at about 15 minutes I had done 14 rounds. Otherwise, I just know my triceps are completely pumped.
I have a bum IT band and knee right now, so if anyone has any knee-less workouts to recommend, I would love suggestions.
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Journal of Ken and Rachel's crossfit workouts...
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2 comments:
Have you been doing any muscle ups with the rings?
I was talking to someone else here in Corvallis interested in Crossfit about muscle ups they sound hard.
If you ever have a meetup send me a message here or on myspace/facebook
myspace - myspace.com/michaelh341
Facebook - Michael Hermansen, corvallis OR
wow...you make me feel sooo weak... I did this one the other day with 15 bar dips as a sub for rings (no rings at my gym) yet did un-assisted pullups (yay me!). It got super hard after my 2nd set and I really slowed down. I need a partner to do this with who will yell at me to keep going when I slow down like that...Long story short, I only got 6 rounds in... sad.
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