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
- "DIANE"
21-15-9 RRFT:
Rx
- Deadlift, 225/155#
- Handstand Push up
Scaled
- Deadlift, 185/120#
- Handstand Push up, Bands/Pads
Novice
- Deadlift, 155/95#
- Elevated Push up
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