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Old 07-31-2008, 09:13 AM   #1
Robert Mendoza
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Which CF WOD intro?

Im going to introduce a female friend of mine to crossfit. What would be good introductory workout minus the Oly Lifts as she is inexperienced. She is currently working out with a treadmill and a bike.

Im thinking something that won't kill her but wear her down in hopes she gets turned on to it.

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Old 07-31-2008, 09:24 AM   #2
Neil Khant
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Re: Which CF WOD intro?

I like Cindy:

5 pull-ups
10 push-ups
15 squats

As many rounds in 20 minutes.

Keeps things easy, as in she knows the exercises and if done with intensity she can see how something like this can give a good cardio workout without the typical running. Use assisted pullups and make sure she understands to keep up intensity, within reason.
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Old 07-31-2008, 09:28 AM   #3
Sean Dunston
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Re: Which CF WOD intro?

Cindy is good - but I'd cut it down to 10 minutes if it is her first WOD and she only uses a bike and treadmill currently.

Or a tabata series with: push ups, sit ups and b/w squats
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Old 07-31-2008, 09:52 AM   #4
Kimberly Berk
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Re: Which CF WOD intro?

Great suggestions so far.

I would also recommend having her practice some O-lifts with PVC before or after the workout. Or atleast sometime in the near future. As a female, the o-lifts really intimidated me when first looking at this program, but they are one of the biggest reasons I got hooked on CF! Love them!
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