CrossFit Unit Program – 20/01/2014, Monday

Warm Up & Mobility

Warm – Up

5 Floor Walk (Frontward/Backward)

10 Strict Pull Ups / 20 Ring Rows

20 Air Thrusters

2 Sets of 3 Reps – Bear Complex

Increase Weights After Each Set

Push Presses

For 7 Mins, Every Min, Perform 3 Push Presses

Work Towards 80% Of Max Effort

Increase Weight After Each Set

Pull Ups (Weighted/Assisted)

Fixed Weights

Rest Sufficient After Each Set

7 Mins Clean & Jerk Ladder

1 Clean & Jerk

1 Wall Walk Push Up

2 Clean & Jerk

2 Wall Walk Push Up

3th Clean & Jerk

3th Wall Walk Push Up

Nth Clean & Jerk

Nth Wall Walk Push Up