The WOD - SAT, 16NOV13

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:


Followed By:

WOD: 1 RFT: Rx
• Run 800m
  
• 60x Double unders
  
• 36x Back extensions
  
• 24x Sit-ups with 20# medicine ball
  
• 16x Box jumps
  
• 12x Deadlifts (225#/135#)
  
• 10x burpees
  
• Run 800m
  
  
  

Post load/time or rounds to comments.