Daily WOD 29/11/2013 Friday

CrossFit Unit Program – 29/11/2013, Friday

 
 

Warm Up & Mobility

 

Warm – Up

 

2 Rounds

5 Forward & Backward Floor Walks

7 Behind The Neck Pull Ups

10 Back Extension

8 Squat Jumps Splits

 
 

Strength/Skills

 

Bar Bell Rows

 

5 Sets Of 8 Reps

Increase Weight After Each Set

1 Mins Rest Between

 

AND

 

Ring Dips (Weighted/Assisted)

 

4 Sets Of 8

Increase Weight After Each Set

1 Mins Rest Between

 
 

Workout Of The Day (WOD)

 

‘Karen’

 

150 Wall Balls For Time (Cut Off 15 Mins)

(Scale In Height and Weight of Ball Deem Fit)

 

Proceed Straight into 75 Pull Ups / Ring Rows For Time

 
 

Excel as Individuals, Grow in Unity