CrossFit Unit Program – 21/01/2014, Tuesday
Warm Up & Mobility
Warm – Up
Kettle Bell Warm Ups
20 Side To Side Lunges
75 Singles(In Blocks Of 75) / 100 Doubles(In Blocks of 25)
Strength/Skills
Back Squats
For 7 Mins, Every Min, Perform 3 BackSquats
Work Towards 75% Of Max Effort
Increase Weight After Each Set
Ring Dips (Weighted/Assisted)
5 Sets Of 5 Reps
Fixed Weights
Rest Sufficient After Each Set
Workout Of The Day (WOD)
Mash Ups Partner WOD
8 min AMREP
20 Wall Balls
Max Weighted Sit Ups
Rest 3 Mins
8 min AMREP
10 Kettle Bell Snatches (Alternate Hands)
Max Shuttle Sprints (40meters)
Excel as Individuals, Grow in Unity