The WOD - THUR, 14MAR13

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: Skills: Followed By: WOD:

RxEvery minute on the minute for 15 minutes: 7x Squat jumps 7x Push-ups 7x Sit-ups ScaledEvery minute on the minute for 12 minutes: 7x Squat jumps 7x Push-ups 7x Sit-ups NoviceEvery minute on the minute for 10 minutes: 7x Squat jumps 7x Push-ups 7x Sit-ups

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