CrossFit Unit Program – 20/12/2013, Friday
Warm Up & Mobility
Warm – Up
Wall Walk
1 – 2 – 3 – 4 – 5
Singles / Double Unders
50 – 40 – 30 – 20 – 10
Start From Zero If Unsuccessful
Strength/Skills
DeadLifts
5 Sets Of 5 Reps
Work Towards 75% Of Max Effort
Increase Weight After Each Set
Muscle Ups Transition Drills
False Grip Practice
First Pull Towards Ring
Muscle Ups Dips
Workout Of The Day (WOD)
Nasty Girl ‘Diane’
21 – 15 – 9 Reps
Deadlifts
Hand Stand Push Ups
Excel as Individuals, Grow in Unity