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
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
- WOD: 3 rounds for time: BUY-IN - Muscle Up, 5 reps Advanced
- Run, 500M
- Shoulder Press, 115/85#
- AbMat SitUp, 30 reps
Rx
- Run, 500M
- Shoulder Press, 95/65#
- AbMat SitUp, 25 reps
Intermediate
- Run, 400M
- Shoulder Press, 75/55#
- AbMat SitUp, 25 reps
Novice
- Run, 200M
- Shoulder Press, 55/35#
- AbMat SitUp, 25 reps
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