19 November 2013 – “Proper Scaling Day 2”

Warm-up:  1000 meter row, 25 Chest to Ground Hand Release Push-ups

Strength:  Bench Press 5X5

Skill:  1 Minute Praatice on HSPU or HS/HS Walks After each heavy set

Theory:  Scaling Heavy Deadlift and Speeding Through Box Jumps (no Bounding)

WOD:  21-15-9 Deadlift and Box Jumps

Scale to Finish in Sub 8 Minutes

(Scale Weight and Box Height)

RX:  315/225, 24″/20″

Cool Down:  Tabata Toes to Bar

11-19-2013

5:30 p.m. CrossFit Endurance Class

400 Meter Warm Up

Line Drills:  Butt Kicks, High Knees, Low Skip, High Skip, Carioca

WOD:  6 X 200 Meter Sprints, then Walk 100 Meters for Rest, Rest 1 Minute

Your goal is to be consistent with your sprints and come within 6 seconds of each sprint

2 X 400 Meters, Rest 3 Minutes in Between

4 X 100 Meter Sprints, Rest as necessary in Between

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