Daily WOD 24/11/2013 Sunday

CrossFit Unit Program – 24/11/2013, Sunday

 
 

Warm Up & Mobility

 

Mobility

 

Straight leg Hip Swings Forward/Backward

Straight Leg Hip Swings Sideways

Wrist Static Holds Flexion/Extension

Wrist Walks

 

Warm – Up

 

2 Rounds

10 Deck Squats

7 Pull Ups

10 Rotational Push-Up

 
 

Strength/Skills

 

Back Squats

 

2 – 2 – 2 – 2 – 2 (5 Sets Of 2 Reps)

Delayed Effort(3 Sec Hold),Increase Load Incrementally

 

OR

 

Thrusters

 

1 – 1 – 1 – 1 – 1

Work Towards Max Effort

 
 

Workout Of The Day (WOD)

 

‘Elizabeth Goes Running’

 

21 – 15 – 9 Reps

 

Squat Cleans(60Kg/45Kg)

 

Ring Dips

 

After 21, 200meters Run, After 15, 400meters Run, After 9, 800meters Run

 
 

Excel as Individuals, Grow in Unity