The WOD - THUR, 28JUL11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Followed By:

Skill:

Skills &Amp; Drills
Hollow Rock 5 X 10 sec

WOD:
10,9,8,7,6,5,4,3,2,1 rep rounds for time:

Advanced*

Dumbbell hang squat cleans, 30 /20 #

GHD Sit ups

Pull ups
*With Weighted Vest

Rx

Dumbbell hang squat cleans, 30 /20 #

GHD Sit ups

Pull ups

Intermediate

Dumbbell hang squat cleans, 20 /15 #

AbMat Sit ups

Banded Pull ups

Novice

Dumbbell hang squat cleans, 15 /10 #

AbMat Sit ups

Jumping Pull ups


Post time or rounds to comments.

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Hollow Position, Gymnastics Cert, Roger Harrell ...[wmv]