CrossFit Unit Program – 07/02/2014, Friday
Warm Up & Mobility
Warm – Up
7 Wall Walks
20 Bar Bell Rows
25 Close Stance Air Squats
10 Strict Presses
Strength/Skills
Front Squats
Warm up sufficiently before starting the above
3 Sets of 5 Reps @ 80%
2 Sets of 8 Reps @50%
Rest sufficiently between each set
Speed Snatch Drills
Hang Snatch focusing on speed of movement
2 Sets of 2 Reps @ 40%
2 Sets of 2 Reps @ 50%
2 Sets of 2 Reps @ 55%
Workout Of The Day (WOD)
Kettlebell Swings Meets Burpees
Complete as fast as possible
25 – 20 – 15 – 10 – 5
Kettlebell Swings
5- 10 – 15- 20 – 25
Burpees
Excel as Individuals, Grow in Unity