The WOD - WED, 08FEB12

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:
ANNIE GET YOUR GUN!:
50-40-30-20-10 Rep Rounds for Time:

Advanced
• With Vest
  
  
  Rx
  
• Double Unders
  
• Back Extension or Good Morning
  
• Air Squats
  
  
  Intermediate
  
• 2X Singles
  
• Back Extension or Good Morning
  
• Air Squats
  
  
  Novice
  
• Singles
  
• Good Morning w/PVC
  
• Air Squats
  

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