CrossFit Unit Program – 17/12/2013, Tuesday
Warm Up & Mobility
Warm – Up
5 Wall Walks
10 Pull Ups
20 Squat Jumps
50 Snatch Hook Grip Hand Hip Extensions
50 Clean Hook Grip Hand Hip Extensions
Strength/Skills
Snatch Deadlifts
5 Sets Of 3 Reps
Increase Weight After Each Min
Rest 5 Mins
Workout Of The Day (WOD)
3 Men Unit WOD
75 Back Squats Each
Human Rack, Bar does not touch the Floor
50 Push Ups Each
Active Holds, 10 Sit Ups when Active Hold fails
25 Pull Ups Each
3 Burpees when dismount off the Bar till completion of Pull Ups
Excel as Individuals, Grow in Unity