Cashin’ Out

May 17th, 2012

Category: CrossFit

Cashin’ Out

Gerry

Strength
Deadlift
3-3-3-3-3

WOD
3 Rounds
20 Goblet Reverse Lunges (1.5/1)
10 Handstand Push-ups
20 Kettlebell Swings (1.5/1)

Cash-out
50 GHD Sit-ups
50 Hip extensions

Break them up anyway you want.  To be done as extra work.  Time for the workout will just be the three rounds.

If it is your first time doing GHD’s stick to 30 situps, 30 hip extensions.

Level 2 – abmat sit-ups and supermans (1.5/1)
Level1 – abmat sit-ups and supermans (1/.5)

DISCUSSION 0 Comments

  1. Jon doe 05/18/2012 at 11:46 pm

    Chubby

  2. jason barrow 05/18/2012 at 12:52 am

    Deadlift: 315 x 3
    WOD: 12:18 (Scaling: 1 abmat on the HSPU’s)

    Pretty sure last time we did HSPU’s I said I wasn’t going to use an abmat next time. I swear NEXT TIME I really won’t use an abmat.

    I have no idea how people are hearing about the intro session but it’s a mosh pit every Thursday night. SO MANY people trying it out, it’s awesome.

  3. Anonymous 05/17/2012 at 5:59 pm

    hurry up and heal kilimanjaro kid. 1102 (1abm) thanks for showing me the ghd machine today Amy, new thing to get angry at.

  4. Dbibeau 05/17/2012 at 3:55 pm

    cant wait to get back in and WOD!!!! miss everyone!!! Small injury that needs rest (so I have been told) keep KKKKKKRUSHING IT!!!!!!

  5. Arik124 05/17/2012 at 3:55 pm

    That Gerry is such a heart throb <3

  6. Christopher Nieves via Facebook 05/17/2012 at 12:39 am

    oooo im getting up extra early for this one