Skill:
5-4-3-2-1 strict ring pull-ups + string ring dips
WOD:
400m row
30 box jumps (24/20) … then 30 seconds rest
300m row
25 kb swings (53/35) … then 30 seconds rest
200m row
20 push-ups … then 30 seconds rest
100m row
15 wall balls (20/14) … then 24 hours rest
The goal in having programmed rest is for you to use that time to recover instead of stopping during a workout without rest to recover. You want to use that time as efficiently as you can, so you limit the amount of time spent not moving and catching your breath during the segments of the workout you are being timed on. In that 30 seconds, think about getting a quick drink of water, walk around your area to loosen your legs, or even sit down with your chest tall to catch your breath and rest your body.
Helpful Links:
I don’t find these results surprising, but the intangibles (ie. our community, encouragement, friendly competition, coaching, etc.) is always going to be something that will be hard to find in a traditional weightlifting gym: http://www.mensfitness.com/life/entertainment/what-makes-better-athlete-crossfit-or-traditional-weightlifting
