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Monday 7/21/14: CrossFit CSA WOD

 

warm-up

general + shoulders and lats

 

WOD

21-15-9

burpee lateral bench hop

100m OH plate carry 45/35

 

approx. 10min REST

 

21-15-9

c2b pull-ups

ring dips

 

(workouts do NOT need to be done in this order.  If the class is large, you can have half start on one and half start on the other, then switch afterward and restart the clock for the group after about 10min.  2 separate times are the scores.)

 

Skillwork

GHD sit-up

 

(teach the proper technique then have athletes rotate through for 3×8-10 sit-ups.  Beginners should only go down part/half way

Intermediate should only go down half way

Advanced may touch the floor if they are maintaining a strong midline)

 

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