Daily WOD 22/11/2013 Friday

CrossFit Unit Program – 22/11/2013, Friday

 
 

Warm Up & Mobility

 

Mobility

 

Flexion With Ext Rotation of Hips

 

Posterior Chain Mob

 

Warm – Up

 

1 Round

 

50 Singles/25 Double Unders

 

12 Close Grip Pull Ups

 

25 Air Squats

 

50 Singles/25 Double Unders

 
 

Strength/Skills

 

Snatch Complex

 

1 Snatch Deadlifts – 2 Snatch Hip Extension – 1 Snatch High Pull

(7 Sets Of 1 Snatch Complex)

Fixed Load / Assistance

 

OR

 

Handstand Variation Practice

 

Handstand Hold

Handstand Side Straddle

Handstand Hold (Hands To Shoulders)

 
 

Workout Of The Day (WOD)

 

5 Rounds For Time

 

7 Ring Muscle Ups

 

20 Wall Balls

 

200 Meters Run

 
 

Excel as Individuals, Grow in Unity

 
 

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