Tuesday 140121

 

CrossFit Games

CrossFit Games

The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty. “Unknown”

Dynamic Warm-Up-Mobility
Prepare for…

WOD : 
3 Rounds for time of:
P-1 Row 500M
P-2 5 x Man makers 45/25  40/20 35/15 (rest is in dead bug until partner is done with row)

Rest 3 min set up for: Then

10 min AMRAP
10 Burpees
100M sprint

*Team cool down:  5-7 min

Competitors or athletes wanting to improve your Fitness level
Do  WOD:

Rest recover 5min then: *
1A 10 min Partner 2-3  “Heavy” sled push 25 yards (Out back on asphalt)
Then
1B 3rds “Not for time”of:
7x Deficit HSPU “8/4″   Goal is Smooth and effortless working UB technique
50 Double Unders UB every time you break is a 10sec static ring dip hold at the end of 50 DB’s 

Watt Bike or Row for 8-12 minutes at 65-75% 

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