The results are in...if you didn't know...TEAM TIGER BALM won the intermediate team division at this weekend's Pound for Pound competition! Well Done Men!!
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 a effecient and effective method for training prepartion.
The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .
1-2 rounds of 10-15 reps of:
- Squat or Overhead Squat
- AbMat or GHD Sit-up
- Back-extension
- Pull-up
- Ring Dip or HSPU
Followed by:
WOD:
- For Time:
Rx
- Row 40 Cal
- Ring Push ups, 35 reps
- MedBall Cleans, 30 reps
- Run,500M
- Pull ups, 30 reps
- Slosh pipe OHS, 35 reps
- Row 40 Cal
Intermediate
- Row 30 Cal
- Ring Push ups, 25 reps
- MedBall Cleans, 20 reps
- Run,500M
- Pull ups, 20 reps
- Slosh pipe OHS, 25 reps
- Row 30 Cal
Novice
- Row 20 Cal
- Ring Push ups, 15 reps
- MedBall Cleans, 10 reps
- Run,200M
- Pull ups, 10 reps
- Slosh pipe OHS, 15 reps
- Row 20 Cal
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