September 18, 2014
CrossFit/Competitor
REST DAY
CrossFit 101
WOD: 5 Rounds For Time
“Brenton”
Bear Crawl 100ft
Standing Broad Jump 100ft
*Do 3 burpees after every five broad jumps
CrossFit Endurance
Warm Up: Strength & Speed Drills
WOD: For Time
“Double 2”
Row 2,000 meters
200 double unders
Run 2 miles
Scaled Version
“Single 1”
Row 1,000 meters
100 double unders
Run 1 mile
CrossFit Prep
Lifts: Strict Press, Push Press, Jerk, Split Jerk
Skill: Axle Bar and Farmer’s Carries