The WOD - FRI, 02MAR12

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:
CINDY
AMRAP in 20Min of:

Advanced*
• Rx *With a Vest
  
  
  
  Rx
  
• Pull up, 5reps
  
• Push up, 10reps
  
• Squat, 15 reps
  
  
  
  Intermediate
  
• Banded Pull up, 5reps
  
• Push up, 10reps
  
• Squat, 15 reps
  
  
  
  Novice
  
• Jumping Pull up, 5reps
  
• Push up, 10reps
  
• Squat, 15 reps
  
  
  
  

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