SHOT ON LOCATION AT REEBOK CROSSFIT LIBERT Y VILL AGE, TORONTO, ONTARIO, CANADA CLOTHING COURTESY OF REEBOK
Hop on the rowing
machine and row at
60 per cent of your
maximum effort for five
to 10 minutes (or run 400
metres on the treadmill)
as a dynamic warm-up.
Follow with 15 body-
weight squats using a
full range of motion, 10
walking lunges (per side),
10 pu sh-ups (en sur in g
your chest touches the
f loor), and 10 pull-ups
(using a band for
assistance, if needed).- Now that you’re
prepped for your WOD,
do a few sets of light-
weight deadlifts to
establish the movement
pattern you’re going
to be using. Once you
are comfortable, you
can get started on the
workout. - Time yourself as you go
through the exercises
once, aiming to go “all
out” for the duration.
Remember: if you have
to stop to recover, do so
at any point. - Take one minute of rest,
then repeat. Try
to beat your time
in each of the two
additional rounds. - After you are through,
cool down and stretch
your legs, glutes,
shoulders, back
and chest for five to
10 minutes.
YOUR
OWN
WOD
oxygenmag.com.au | JULY/AUG 2015 | 139Training