VIDEO: GROWING UP STRONG

CrossFit:

Eight sets of (total of 32 minutes):

Rx:
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

Competition:
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Banded Handstand Push-Ups or Seated L-Sit Press (50% BW)
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips (Purple Band or thinner) or Bar Dips
Rest 30 seconds

Performance:
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Banded Handstand Push-Ups or Seated L-Sit Press
Rest 30 seconds
45 seconds of 20″/16″ Box Jump-Overs
Rest 15 seconds
30 seconds of Banded Bar Dips or Push-Ups
Rest 30 seconds

Performance:
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Seated L-Sit Press
Rest 30 seconds
45 seconds of 16″/12″ Box Jump-Overs
Rest 15 seconds
30 seconds of Elevated Push-Ups
Rest 30 seconds

Note scores by movement.

 

The CrossFit Journal -- (http://journal.crossfit.com) With three older brothers, Lauren Fisher quickly learned how to play with the boys. "She would just never back down," says Fisher's mom, Linda. At 12 years old, Fisher started training at CrossFit 209 Sport in Stockton, Calif.