The WOD - TUES, 04DEC12

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:

WOD

AMRAP in 5 min:
• 6 box jumps
  
• 9 KBS
  
• 12 push ups
  
  
  Rest 1 min::
  
  
  AMRAP in 5 min::
  
• 6 SDHP
  
• 9 Lunges
  
• 12 AbMat Situp
  
  
  Rest 1 min::
  
  
  AMRAP in 5 min::
  
• 6 HSPU
  
• 9 Air Squats
  
• 12 Back Extensions
  
  

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