CFU WOD 2016/2/1 Monday

Week 5 – 1/2/2016, Monday

 

CrossFit Unit Training Program

 

Warm-Up

 

3 Rounds

 

10 KB Goblet Squats

 

10 Floor Superman Extensions

 

10 Push Ups

 

Strength/Skills

 
 

Back Squats

 

Back Squat (2 Rep Max Test)

(20 Mins)

 

Barbell Fowards Lunges

 

3 x 12 @ 40-50% of Front Squats

Every 2 Mins, 12 Reps Alternate Between 2 Legs

 

Barbell Good Mornings

 

3 x 12 @ 30-40% of Deadlifts

Every 2 Mins to execute each set

 

GHD Extension

 

3 x 15 (M:5kg/F:2.5kg)

Every 2 Mins to execute each set

 

Workouts Of The Day (WOD)

 
 

METCON (TIME)

 

ANGIE

 

For Time

 

100 Pull Ups

 

100 Push Ups

 

100 Sit Ups

 

100 Air Squats

 
 

Box Jump

Vincent Chia doing a Box Jump


 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity