CrossFit Unit Program – 6/02/2014, Thursday
Warm Up & Mobility
2 Rounds
20 Plate Twist (10/5kg)
8 Behind The Neck Strict Pull Ups
10 Deck Squats
15 Push Ups
Strength/Skills
Deadlifts
3 Sets of 5 Reps
Work At 80% Of Max Effort
2 Sets of 8 Reps
Work At 50% Of Max Effort
Push Press
EMOM: 5 Sets of 8 Reps
Work At 40% Of Max Effort
Workout Of The Day (WOD)
CrossFit Unit WOD CFG OPEN 11.5
Complete as many rounds and reps as possible in 15 minutes of:
5 Power cleans (65/45kg)
10 Toes to bars
15 Wall balls
Excel as Individuals, Grow in Unity