December 11, 2014

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CrossFit Competitor
REST DAY

CrossFit 101
WOD: 20 Minute AMRAP
Run
3 Rounds of “Cindy”

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

CrossFit Endurance
Warm Up: Speed and Strength Drills

WOD: 6 x 3 Minute AMRAP
Run 400m (Wall Balls)
Run 400m (Sit Ups)
Run 400m (Hand Release Push Ups)
*Do twice. 3 minutes rest between rounds.

Incendia Barbell
1) Hang Clean 5 x 2 @ 70% 1RM

2) 1 Shoulder Press + 2 Push Press + 3 Push Jerk @ 45% of 1RM