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.

The WOD - THUR, 08DEC11




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: Fuzzy 50!!
    1 round, 50x reps each for time:
  • Pull-ups
  • Burpees
  • AbMat Sit-ups
  • Box jumps, 20"
  • Push-ups
  • Walking lunge steps
  • Knees to elbows
  • Double unders
  • Dips
  • Squats


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