CrossFit Main Site Daily WOD

  • 5 Sets of pull-ups. Fast-slow-fast-slow-fast.
  • The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.
  • This is, of course, high rep and low rep, alternating.
  • The following circuit contains three elements and is a powerful whole body workout.
  • Each element is 45 seconds with a fifteen second rotation
  • (not one second more or you start over).
  • Make five rotations. That's exactly fifteen minutes.
  • If you don't know the elements you haven't been paying attention.
  • (It's partly our fault; we're working on a page of descriptions and illustrations.)
  • Email us for details if you can't find them off of the archived routines and links.
  • "Wall Ball"
  • Hollow Rock
  • Romanian Deadlift/Upright Row combo movement

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