151102 - CrossFit

Warm-up
2 rounds
200m run
20 abmat sit-ups
15 back extension (supermans)
10 EB thrusters

Endurance tests: 
Max dead hang
Max handstand
Max bottom of squat (without resting on calves or hunching over)

WOD

  1. 4 rounds
    5 press
    rest :60
    10 TTB
    rest :60
  2. 3 rounds
    :60 work :30 rest each of:
    Pull-ups
    Thrusters M:75 F:55
    Double-unders

Strength
Establish 1RM back squat, 1RM press, 1RM deadlift, 1RM bench press, 5RM back squat, 5 RM press 5 RM deadlift as it applies to you. 
 

Michael ReynoldsCFNFC, CrossFit, Physical endurance, pull-ups, thrusters, DUsComment