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