The WOD - TUES, 01OCT13

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:
SKILLS:

Max pulls ups

1 Mile Run
Followed By:

A Little Bit Of..."Chelsea" with a Twist EMOTM for 5 min:
• 5x Banded Pull-ups
  
• 10x C@D HR Push-ups
  
• 15x Air Squats
  
  REST 1 MIN
  
  A Little Bit Of..."Kelly"
  2 RFT:
  
• Run 400m
  
• 30x Box jump (24 inch)
  
• 30x WBS (20/16#)
  
  

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