CrossFit Unit Program – 04/02/2014, Tuesday
Warm Up & Mobility
Warm – Up
200 Meters Run
20 Push Ups
200 Meters Run
12 Strict Pull Ups
200 Meters Run
30 Air Squats
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Strength/Skills
Back Squats
3 Sets Of 5 Reps
Work At 80% of M.E
3 Set Of 8 Reps @ 60% of M.E
Ring Dips (Weighted/Assisted)
3 Sets Of 5 Reps
Fixed Weights
Rest Sufficient After Each Set
Workout Of The Day (WOD)
‘ WOD CFG OPEN 11.3’
Complete as many rounds and reps as possible in 5 minutes
Squat Clean & Jerk (75kg/50kg)
Rest 3 Mins, Repeat Once More
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