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Monday 7/21/14: CrossFit CSA WOD



general + shoulders and lats




burpee lateral bench hop

100m OH plate carry 45/35


approx. 10min REST



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.)



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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