Warm Up
2 rounds:
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5×5
Clean and Jerk 3×10
WOD – “Dave”
20 min Pull Up Progression
Core
Back Extensions 3×30
Tag Archives: progression
Thursday October 25, 2012
Warm Up
2 rounds:
10 Overhead Squats
10 Push Ups
10 Sit Ups
400m
Cleans 5×5
Burgeners x 3
WOD – Allen
20 Minutes
Air Squat Progression
1 rep on minute 1, 2 reps on minute 2, 3 reps on minute 3 ………to 20 minutes
Core
Knee ups 3 x25
Thursday October 18, 2012
Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders (rope)
10 American Swings
Mats
Ladders
WOD
30 minutes
20 yard sprints
on the minute
every minute
Crossfit Del Campo 