CrossFit Unit Program – 08/04/2014, Tuesday
Warm – Up For Both Strength/Skill & WOD Classes
15 Superman Extension
20 Air Squats
20 Flat Back Torso Twist
2 Sets Of 8 Pull Ups
Strength/Skills
Back Squats
3 Sets Of 3 Reps
Work At 85-90% of M.E
3 Sets Of 6 @ 65% Of M.E
Handstand Push Ups
EMOM 6: 5 Reps
Weighted Standing Plate Twist
EMOM 8: 10 Reps
Workout Of The Day (WOD)
Box Jumps & KB Swings Ladder
AMREPs 12 Ladder
Kettle Swings: 3-6-9-12-15-18-21…
Box Jumps: 3-6-9-12-15-18-21….
Rest 5 Mins
3: 1 Min Rounds For Reps
Max Pull Ups
Max Push Ups
Max Air Squats
We Decide Our Destiny
Excel as Individuals, Grow in Unity