March 5, 2015

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CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Total Time
20 x 100m Sprints

CrossFit Prep
Lifts: Back Squat, Front Squat, Overhead Squat
Skills: Handstand Push Ups

CrossFit Endurance
Warm Up: 2 Mile Indian Run (Scaled: 1 Mile Run)

WOD #1) Tabata Row
WOD #2) Tabata Hand Release Push Ups
WOD #3) Tabata Sit Ups

Incendia Barbell
1) 3 x 1 Push Press + 1 Push Jerk + 1 Split Jerk
2) 4 x 2 Power Clean at 75%
3) 3 x 3 Front Squat at 70%