Daily WOD 08/04/2014 TUESDAY

CrossFit Unit Program – 08/04/2014, Tuesday

 
 

Warm – Up For Both Strength/Skill & WOD Classes

 

15 Superman Extension

20 Air Squats

20 Flat Back Torso Twist

2 Sets Of 8 Pull Ups

 
 

Strength/Skills

 

Back Squats

3 Sets Of 3 Reps

Work At 85-90% of M.E

 

3 Sets Of 6 @ 65% Of M.E

 

Handstand Push Ups

EMOM 6: 5 Reps

 

Weighted Standing Plate Twist

EMOM 8: 10 Reps

 

Workout Of The Day (WOD)

 

Box Jumps & KB Swings Ladder

 

AMREPs 12 Ladder

 

Kettle Swings: 3-6-9-12-15-18-21…

Box Jumps: 3-6-9-12-15-18-21….

 

Rest 5 Mins

 

3: 1 Min Rounds For Reps

 

Max Pull Ups

Max Push Ups

Max Air Squats

 
 

We Decide Our Destiny

 

Excel as Individuals, Grow in Unity