The WOD - TUES, 12MAR13

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: WOD: For time:

Rx
• 100x Jump rope singles
  
• 30x Air Squats
  
• 30x Reverse lunges
  
• 30x Push-ups
  
• 30x Wall ball (20/16#)
  
• 30x KB Snatches (1.5/1 pood)
  
• 30x Burpees
  
• 30x Ring Dips
  
• 100x Flutter kicks
  Scaled
  
• 75x Jump rope singles
  
• 20x Air Squats
  
• 20x Reverse lunges
  
• 20x Push-ups
  
• 20x Wall ball (16/12#)
  
• 20x KB Snatches (1 pood/12kg)
  
• 20x Burpees
  
• 20x Banded Ring Dips
  
• 75x Flutter kicks
  Novice
  
• 75x Jump rope singles
  
• 20x Air Squats
  
• 20x Reverse lunges
  
• 20x Push-ups
  
• 20x Wall ball (16/12#)
  
• 20x KB Snatches (1 pood/12kg)
  
• 20x Burpees
  
• 20x JumpingRing Dips
  
• 75x Flutter kicks
  

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