September 18, 2014

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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