July 24, 2014

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CrossFit/Competitor
REST DAY

CrossFit 101
Strength: 4 Rounds of 7 Pull Ups + 5 Goblet Squats
*Choose load or assistance necessary to achieve rep scheme. Rest 60 seconds after each round.

WOD #1: 5 Minute AMRAP
5 Burpees
10 Wall Balls (20/14)

— Rest 5 Minutes —

WOD #2: 5 Minute AMRAP
10 Toes to Bars
10 Jumping Alternating Lunges
*Each step = 1 rep

CrossFit Prep
Lifts: Snatch (Power & Squat)

Skill: Fun with Rings

CrossFit Endurance
WOD: 5K Row