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