Daily WOD 23/11/2013 Saturday

CrossFit Unit Program – 23/11/2013, Saturday

 
 

Warm Up & Mobility

 

Warm – Up

 

1 Round

 

20 Steps Forwards Lugnes

 

20 Push Ups

 

20 Strict Presses

 

20 Medicine Ball Core Twist

 
 

Strength/Skills

 

Push Press

 

10 – 2 – 20 – 2 – 30 – 2

 

2 Reps – Heavy

 

(10, 20 & 30 Reps) – Light

 
 

Workout Of The Day (WOD)

 

8 Mins (EMTOM)

 

1st Min – 3 Hang Cleans, 3 Burpees

 

2nd Min – 3 Hang Cleans, 4 Burpees

 

 

8th Min – 3 Hang Cleans, 10 Burpees

 
 

Excel as Individuals, Grow in Unity

 
 

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