December 29, 2016

CROSSFIT/COMPETITORS
Rest Day!

CROSSFIT 101
Conditioning: For Time
“Pull, Sit & Lunge”
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s
1 Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)s

STRONGMAN
Deadlift (1×5)
Work up to your
5 rep deadlift max
Metcon (Time)
21-18-15-12-9-6-3
Deadlifts
Push ups
Sit ups
(55% of 5 rep max)
Metcon (Time)
Alternative WOD:
100 x DB Bench Press @ 0.5 x BW Per hand
*Every Drop – 100ft Farmers Carry With DBs *
Bench Press (1×5)
Alternative weightlifting:
Work up to a max Bench Press set of 5 reps

ENDURANCE
Conditioning: For Time
6 Rounds of Fun!
500m row
50 double unders.
1:00 rest between rounds.