The WOD - SAT, 21SEPT13

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
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed by: WOD:

Rainy Day Man Mover AMRAP in 20 minutes of: Rx BUY-IN 10 KB Burpees, 1.5/1 pood
• 5x KBS, 1.5/1 pood
  
• 10x Parallette Burpees
  
• 15x AbMat Situps
  
• 4x Shuttle run (25m)