Running Dirty 30's in the Park

John Tuitele, one of our very dedicated clients who has been training with CrossFit Flagstaff since we started, has gone back to Phoenix (apparently there was a cute blonde waiting for him there...).  John's dedication and the excitement he has shown for CrossFit has continued and he is spreading the love in Phoenix.
Jump 
Equipment:
1.  Kettlebells, Dumbells or canvas sand bags for Sumo Deadlift High Pull and KB Swings.
2.  Medicine Balls for Med Ball throwdowns (Slam Ball)
3.  Kid's jungle gym or park bench

Run 200 m
30 Box jumps (up on park bench or platform on jungle gym playground thing)
Run 200 m
30 KB Swings (We did Russian style with 10K and 20K sandbag of choice)
Scott substituted negative pullups (herniated lumbar disc)
Run 200m
30 Sumo Deadlift High Pull (10 or 20K sandbags)
Run 200m
30 Dips (on playground gym, but could also do bench dips off park bench)
Run 200m
30 Pushups
Run 200m
30 Ball Slams (8 or 12 lb med ball)
Run 200m
Squats (to park bench ht or to med ball ht.)
Run 200m
Swinger_ted Ball_throwdown Sdlhp_sf

Daily WODTara Ross3 Comments