Call Us: (866) 966-3966


100422 – Roll ups

For time:

  • 10    x  roll ups
  • 100  x  kipping swings
  • 10    x  push ups
  • 10    x  squat jumps
  • 100  x  rocking superman’s
  • 800m run

5 Responses

  1. Not Caveman

    1. The stopwatch is your best friend, NOT your enemy.

    2. When, dealing with injury (notice I said when, not if) stop what your doing and take care of it. Period.

    3. Standards are also your best friend, NOT your enemy. Without them we would never know our true potential.

    4. There is no such thing as weakness if you work at them often enough.

    5. Know your strengths and keep them that way.

    6. Smile: It cost nothing but means everything.

    7. Once you have mastered the mechanics of a movement it’s your duty and obligation to teach it to others. A great coach is a by-product of a great athlete.

    8. If you don’t like the Zone Diet then consume 40g of Carbohydrates, 30g of Protein, and 30g of Fat with each meal.

    9. Goals: We all have the same kinds of goals just different degrees.

    10. Nobody is forcing you to do Crossfit so have FUN with it.

  2. Jillian

    My hands are so ripped up that I now officially hate kipping swings! I’ve heard pumice stone-like hands on women are the new rage! Just lovely…….
    Thanx Gio for the encouragement as I trudged through to finish those swings!

Leave a Reply