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CrossFitters fear only one thing:
The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.
Warmup:
Group GPP 5-6 Dynamic Movements
Specific Stretching
Lift:
Burgener Warmup w/Bar
Snatch, 3X5 @ 75-80-85% 1RM
Followed By:
Strength:
Shoulder Press, 3X5 @ 75-80-85% 1RM
Followed By:
WOD:
Tabata This!!!
8 Rounds per station. 20 seconds work 10 seconds rest per round.
Advanced
GHD Sit-Ups
Squat with 1 pood Kettlebell
Rower, Damper 5+
Rx
AbMat Sit-Ups
Squat
Rower, Damper 5+
Intermediate
AbMat Sit-Ups
Squat
Rower, Damper 5+
Novice
AbMat Sit-Ups
Squat
Rower, Damper 5+
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