The WOD - SAT, 18MAY13

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 #1: 21-15-9 RRFT:

Rx •Ring Push ups •SDHP, 75/55# •Run, 500M per round Scaled •Push ups •SDHP, 65/45# •Run, 400M per round

REST 5 MIN Followed By: WOD #2: 12 Minute AMRAP:

Rx
• .5 BW
  •12 Deadlifts
  •9 Hang Power Cleans
  •6 Shoulder to Overhead
  •Shuttle Run (3 cones: 25/50/75 ft.)
  
  Scaled
  
• .3 BW
  
  

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