The WOD - TUES, 07FEB12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

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

WOD:
Man Mover:
AMRAP in 20 minutes:

Advanced
• 15x Wall ball (20/15#)
  
• 10x GHD sit-ups
  
• 5x HSPU
  
• 100M Run
  
  
  Rx
  
• 15x Wall ball (20/15#)
  
• 10x Abmat sit-ups
  
• 5x Ring dips
  
• 100M Run
  
  
  Intermediate
  
• 10x Wall ball (20/15#)
  
• 10x Abmat sit-ups
  
• 5x Banded Ring dips
  
• 100M Run
  
  
  Novice
  
• 10x Wall ball (15/12#)
  
• 8x Abmat sit-ups
  
• 5x Jumping Ring dips
  
• 100M Run
  

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