The WOD - TUES, 10SEPT13

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: "Jackie...Say hello to my friend, Karen" 1 RFT:

Rx
• Row 1000M
  
• Wall Ball Shot, 20/16#, 50 reps
  
• Pull up, 30 reps
  
  Scaled
  
• Row 750M
  
• Wall Ball Shot, 16/12#, 50 reps
  
• Banded Pull up, 30 reps
  
  Novice
  
• Row 500M
  
• Wall Ball Shot, 12/10#, 50 reps
  
• Jumping Pull up, 30 reps
  
  

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