The WOD - SAT, 08JUNE13

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: No, F--k You!! 1 RFT:

• Run 400m
  
• 20x OH walking lunge (45#/25# plate)
  
• 30x AbMat Sit Ups
  
• 40x Push-press (45#/33# BB)
  
• Run 400m
  
• 20x walking lunge
  
• 30x Knees to Elbow
  
• 30x Thrusters (45#/33# BB)
  
• Run 400m
  
• 20x Reverse walking lunge
  
• 30x Double unders
  
• 40x Wall ball (20#/15#)
  
• Run 400m
  

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