The WOD - TUES, 05FEB13

DO A GIRL TUESDAY!!

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 an 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: "NICOLE" AMRAP in 20 minutes: *Note number of pull-ups completed for each round.:

Rx
• Run 400 meters
  
• Max rep Pull-ups
  
  Scaled
  
• Run 300 meters
  
• Max rep Banded Pull-ups
  
  Novice
  
• Run 200 meters
  
• Max rep Banded Pull-ups
  
  

Post load/time or rounds to comments.