9/9/13 Monday - Calibrated CrossFit

Performance

A1. Front Squat @ 20X1, 5-6 reps x 4 sets, 10 sec

A2. Kipping Pull-ups, AMRAP x 4 sets, 2-3 min rest

B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 90 sec

B2. Wtd Ring/bar Dips @ 30X0, 3-5 reps x 4 sets, 90sec

*Plenty of options here if you cannot perform dips – trainer will advise

C. Side Bridges (advanced athletes use weight), 30 sec per side x 3 sets, (30 sec b/t sides)

*Extra (if you have the time for this then perform this as a superset of “C” with 1min rest b/w movements)

DB Walking Lunges, 10/leg x 3 sets, 1 min

Competition

Wod will be posted at gym