The WOD - TUES, 27AUG13

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 a effecient and 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: 1 RFT of the following: Rx

1 Round of KELLY
• Run 400M
  
• Box Jumps, 24" box, 30 reps
  
• WBS, 20/15#, 30 reps
  
  
  1 Rep Round of DIANE
  
• Deadlift, 225/155#, 21 reps
  
• Hand Stand Push Ups, 21 reps
  
  
  1 Round of HELEN
  
• Run 400M
  
• Kettlebelll Swing, 1.5/1 pood, 21 reps
  
• Pull Ups, 12 reps
  
  

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