A friend in Beijing wanted to join me in a WOD today. This always poses a dilemma for us Crossfitters. We need to show the power and intensity of the training without making our friends sore for a week.
I decided to build intensity in a shorter WOD. My friend got acquainted with Mr. Tabata and the ‘Death By’ gig. I think I earned respect for replacing cardio with CrossFit today. With that thought we headed down to Shanghai for some meetings and returned to one of my favorite riverfront spots in the world: the Bund.
Baseline
3 rounds of Cindy
Warrior Yoga
Strength
Power cleans 5-5-5
Stamina
– 100 DB presses @ 45lbs
– 100 DB rows @ 65 lbs
Work Capacity
Death by Twins
1..2..3..max rounds
– squats
– presses 55lbs
– situps
[10 rounds]
Endurance
– 100 leg levers
– 100 flutter kicks
– 100 good morning darlings
– 100 superman’s
