The 24-Minute CrossFit WOD

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As a self-proclaimed fitness enthusiast, I’m open to trying new training disciplines, so when extended the invitation to try CrossFit, I couldn’t wait to blast through my first WOD. The session started with a skills session during which athletes fine-tuned their muscle-ups before moving into the 24-Minute WOD. “CrossFit covers all ten physical adaptations including cardiovascular endurance, flexibility, strength, stamina, power, speed, coordination, accuracy, agility, and balance,” says Dell Polanco, head coach at Brick New York. “CrossFit workouts can be tailored in a way that no matter what the person’s athletic or fitness background is, they’d still be able to execute it because it will be a safe workout.” Whether you’re a novice lifter or avid CrossFitter, this intense full-body workout will get you ripped fast.

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This is an EMOM (every minute on the minute) workout. Row for 1 minute, perform wall balls and toes-to-bar for 1 minute, then kettlebell swings for the duration of the third minute. Repeat circuit for 24 minutes. 

14-Calorie Row on Rowing Machine
Dell says: With knees bent, back pivoted forward and hands in front of you, drive legs back until your knees are flat. Once flat, swing your back toward the back of the room. Pull your arms to just below your nipples. On the recovery, do this in a descending order. The drive should be explosive and the recovery should take more time than the drive. Aim for a drive to recovery ratio of 3:1.

6 Wall Balls (20 lbs)
Dell says: Take a medicine ball, and hold it in front of you as if you were going to front squat with it. Do a complete squat with the medicine ball to where your hips fall below your knees. Drive with the legs and thrust the ball toward a 10-foot-tall target on the wall. Catch the ball and repeat.

6 Toes to Bar
Dell says: Hang from a pullup bar and swing your feet up to the bar in between your legs. Modified version: Bring knees as high as you can.

15 Russian Kettlebell Swings (53 lbs)
Dell says: Take a kettlebell and hold it between your legs just below your groin. Extend your glutes and hips back and pop them forward. Allow your arms to guide the kettlebell to eye level and return. Use your hips and not you lower back. Modified: Use a lighter kettlebell to master form.

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