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
Followed By:
"FRELEN"
5 RFT:
- Rx
- Run 800 meters
- 15 Dumbbell thrusters
- 15 Pull-ups
Scaled
- Run 500 meters
- 15 Dumbbell thrusters
- 15 Banded Pull-ups
Scaled
- Run 400 meters
- 15 Dumbbell thrusters
- 15 Jumping Pull-ups
Originally posted on CrossFit June 22, 2005
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