CROSSFIT PAMPA: CrossFit Games Open wod 11.4

1 egg = 6g of protein

Skill: 10 minutes

Handstand walk for distance

Or handstand hold for time.

Wod

10 minute AMRAP of:

60 bar-facing burpees

30 overhead squats 120/90#

10 muscle-ups

Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Gym pic

Quick Info

Thursday, September 25

CrossFit Games Open wod 11.4

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