HAPPY ST. PATRICK'S DAY!
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
Followed by:
WOD: 'The Trinity'
For time:
- Run, 400M
- 21 reps of FRAN:
Thrusters, 95/65#
Pull ups
- Drink a Pint
- Run, 400M
- 15 reps of ELIZABETH:
Squat Clean, 135/95#
Ring Dips
- Drink a Pint
- Run, 400M
- 9 reps of DIANE:
Dead lift, 225/155#
Hand stand push ups
- Drink a Pint
- Run, 400M
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