CrossFit Team WOD - "Annie Are You Ok?"
Move through all 6 stations as a team. One person per station, don't move to the next station until each team member is finished with their station.
21-15-9 Rep Rounds of:
- Wall Ball -20 lb. M/15 lb. W
- Row (for calories)
- Dumbbell Cleans -35 lb. M/25 lb. W
- Box Jump -24"
- Kettlebell Swings -1.5 pood M/1 pood W
"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We use the same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs per individual.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our law enforcement officers, skiers, mountain bike riders and housewives have found their best fitness from the same regimen." -from "What Is CrossFit?", CrossFit.com
In any case it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity" -from "Getting Started" on CrossFit.com