The WOD - TUES, 30JULY13

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Double / Triple unders, 1min intervals x 2 4 x 100 sprints Followed By: "AMANDA" 9, 7 and 5 RRFT of:

Rx ■Muscle-ups ■Snatches (135/95 lb.) Scaled ■Banded / Jumping Muscle-ups ■Snatches (105/75 lb.) Novice ■Muscle-up Transition, back/knees ■Snatches (75/55 lb.)

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