200820 - CrossFit!

QOTD - Activities in high school?

WARM UP - 3 rounds
6 inchworms
6 DB Floor Press to Sit Up
12 Banded Plank Marching

MOBILIZE - Chest Roll Over
4 Way Banded Stretch

COACH PREP - Set Up Stations
Work up in bench weights
Get Whiteboards

WOD -
(A: Competitor)
FOR REPS
3 Rounds of each
2 minutes of work
2 minutes of rest (to clean and switch)
Station #1 - Bench Press 215/115
Station #2 - 16 Sit Ups (or 12 GHD)
Handstand Walk Down and Jog Back

(B: Performance)
FOR REPS
3 Rounds of each
2 minutes of work
2 minutes of rest (to clean and switch)
Station #1 - Bench Press 185/95
Station #2 - 16 Sit Ups
Bear Crawl Down and Back x2

(C: Fitness)
FOR REPS
3 Rounds of each
2 minutes of work
2 minutes of rest (to clean and switch)
Station #1 - Bench Press 145/75
Station #2 - 16 Sit Ups
Jog Down and Back x4