Friday, September 24, 2010

Sumo Deadlift High Pull from CrossFit Rockwall on Vimeo.

Cool little video on our skill of the day

Warmup:
3 rounds:
10 Lunges
10 Pushups
10 PVC Shoulder Press
10 PVC Shoulder Rolls

Mobility

Skill:
Sumo deadlift high pull

WOD:
"Fight Gone Bad"
Three rounds of:
Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.