The WOD - THUR, 21JUNE12

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 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• 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: ANNIE...WTF????

Advanced*
• Run, 500M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • Double Unders
    
  • Mountain climbers
    
• Run, 500M
  *vest
  
  Rx
  
• Run, 200M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • Double Unders
    
  • Mountain climbers
    
• Run, 200M
  
  
  Intermediate
  
• Run, 200M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • 2:1 Singles
    
  • Star Jumps
    
• Run, 200M
  
  
  Novice
  
• Run, 200M
  
  50-40-30-20-10 Rep Rnds Of:
  • AbMat Sit Up
    
  • Singles
    
  • Jumping Jacks
    
• Run, 200M
  

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