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Thursday 1/16/13: CrossFit CSA WOD

WARMUP

General+focus on hip speed and mobility

STRENGTH

Sumo Deadlift

3 rep max

work in groups of 3, change wts, etc.

*if you find your 3RM very quickly, do 1 set AMAP 80% of your max weight

WOD

3 Tabatas (1 Tabata = 8 rds of :20 on; :10 rest)

groups of 3 athletes; 1 min rest/ transition between movements

Deadlift (185/135)

Wall ball 20/14

Abmat sit-ups

*do an entire tabata at 1st station, then have team rotate during the 1 min rest. Repeat for 2nd and 3rd stations. Athletes track their individual tabata scores at each station.

 

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