August 7, 2014

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CrossFit/Competitor
REST DAY!

CrossFit 101
Strength: 4 Sets

  • 10 Goblet Squats
  • – Rest 1 Minute –
  • 8 Single Arm Shoulder Press (strict)
  • – Rest 1 Minute –
  • Farmer’s Carry x 150ft (dumbbell or kettlebell)
  • – Rest 1 Minute

WOD: 8 Minute AMRAP
15 Dumbbell Thrusters (choose load/1 dumbbell)
30 Double Unders
15 Toes to Bar
30 Double Unders

CrossFit Prep
Lifts: CrossFit Total

CrossFit Endurance
WOD: 4 x 3 Minute Rounds for Total Rowing Distance
400m Run
Row for Meters with Remaining Time
*Rest 3 Minutes Between Rounds