Tuesday 2-11-14
Pre-WOD MOB
5 minutes in super sink stretch
2 minutes per ankle banded ankle stretch
See posters in back of box
Warm Up
CrossFit Warm Up 3×10
Skills
Front Rack Walking Lunges
WOD
A. 10 min. AMRAP
10 Front Rack Walking Lunges (135/95)
5 Front Squats (135/95)
Any time you drop the bar, 10 burpees over the bar
B. EMOM for 10 min.
5 Burpees
Each round increase number of burpees by 5. If you fail to hit that number start the next minute back at 5. Example Athlete: Minute 1 = 5/5 burpees, Minute 2 = 10/10 burpees, Minute 3 = 15/15 Burpees, Minute 4 = 17/20 burpees, Minute 5 = start back at 5 burpees
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Travel WOD
EMOM for 10 min.
5 Burpees
Each round increase number of burpees by 5. If you fail to hit that number start the next minute back at 5. Example Athlete: Minute 1 = 5/5 burpees, Minute 2 = 10/10 burpees, Minute 3 = 15/15 Burpees, Minute 4 = 17/20 burpees, Minute 5 = start back at 5 burpees