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
- Rx
- Row 1000M
- Thrusters, 45/30#, 50 reps
- Pull Ups, 30 reps
Scaled
- Row 750M
- Thrusters, 30/15#, 40 reps
- Banded Pull Ups, 20 reps
Novice
- Row 500M
- Thrusters, 15#/PVC, 40 reps
- Jumping Pull Ups, 20 reps
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