The WOD - THUR, 06OCT11

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:
Pistol, 10 reps per leg

Followed By:

WOD:
AMRAP in 20 Min:

Advanced*
• 100M shuttle run(4X25m lengths)
  
• KTE, 10 reps
  
• Back Extensions, 15 reps
  *With vest
  
  Rx
  
• 100M shuttle run(4X25m lengths)
  
• KTE, 10 reps
  
• Back Extensions, 15 reps
  
  Intermediate
  
• 100M shuttle run(4X25m lengths)
  
• KTE, 8 reps
  
• Back Extensions, 10 reps
  
  Novice
  
• 50M shuttle run(4X25m lengths)
  
• Leg Lift, 8 reps
  
• Good Mornings, 10 reps
  

Followed By:
Skill:
Sotts Press, 3X5 with Bar

Post time or rounds to comments.