The WOD - THUR, 20JUNE13

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: Skills: Wall climbs, 10 reps Pistols, 10 per leg Followed By: WOD AMRAP in 20 Min Of:

Rx
• 10x Sumo deadlift high pulls (115#/65#)
  
• 150M Run
  
• 25x double unders
  
  
  
  Scaled
  
• 10x Sumo deadlift high pulls (95#/65#)
  
• 100M Run
  
• 20x double unders
  
  
  
  Novice
  
• 10x Sumo deadlift high pulls (75#/55#)
  
• 100M Run
  
• 15x double unders
  
  
  
  

Post load/time or rounds to comments.