Hit this one up from Crossfit Virginia beach. http://crossfitvb.typepad.com/ This one looks great....
400 m run
25 push-ups (nose or chest to the ground, straight back, butt down)
25 knee's to elbows (hang from the pullup bar, bring knees to elbows)
400 m run
20 push-ups
20 knee's to elbows
400 m run
15 push-ups
15 knee's to elbows
400 m run
10 push-ups
10 knees to elbows for time.
Good form on the pushups, and make sure the knees get to the elbows. Make sure you guys are logging your times and progress, its the only way you are going to measure your success...
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2 comments:
Your blog/website looks great! I like the effect of how you partitioned the layout categories. That's awesome that you are doing this for your peers and to everyone around you!
My abs are still sore from the GHDs but pushed through this workout in 10:38. Ran 3 miles afterwards, total time for both was 45:13. Here are the times for the other S4 Marines:
Capt Salm - 12:40
Lt Croniser - 9:50
PFC Belew - 15:25
Kick ass that we're now Crossfit WTBN! I'm stoked about that for sure! Let me know what I can do!
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