AFS CrossFit takes on the Daily Mail Challenge!!

Week 3

Throughout the last week we have moved Ken onto some more complex CrossFit workouts. We have also welcomed Paula onboard to finish the last 4 weeks of the challenge. Here is the breakdown of the weeks WOD's:

Workout 1

400m Run

10-9-8-7-6-5-4-3-2-1

Ring Dips

Pull Ups

400m Run

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (32/16)

Burpees

400m Run

Workout 2

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Workout 3

The heat

3 rounds
21-15-9x reps, start and finish wod with 750m row
Handstand push-ups
Burpees
Knees to elbows

The workouts this week have focused both on muscular endurance and strength. Paula has a long standing shoulder injury which we have had to take into account and scale the workouts appropriately. We have also incorporated a flexibility workout at the end of each session to help rehabilitate the injury.