The WOD - TUES, 19JUL11

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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:

WOD:
5 rounds for time of:
Advanced

WBS, 20/15#, 15 reps

Ring Push ups, 15 reps

Air squats, 25 reps

Run, 100M

Rx

WBS, 20/15#, 10 reps

Push ups, 15 reps

Air squats, 20 reps

Run, 100M

Intermediate

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 20 reps

Run, 50M

Novice

WBS, 20/15#, 5 reps

Push ups, 10 reps

Air squats, 15 reps

Run, 50M

Post time to comments.

Followed By:

Skill/Core:
GHD Sit up, 30reps