The WOD - TUES, 19NOV13

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:
WOD:
5 RFT:
Rx

Back squats, 5 reps, BW

Double Unders, 30 reps

AbMat Situp, 20 reps
Scaled

Back squats, 5 reps, .75 BW

Double Unders, 30 reps / Singles 40

AbMat Situp, 20 reps
Scaled

Back squats, 5 reps, .5 BW

Singles 30

AbMat Situp, 15 reps



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