Brought a few goodies back from the Crossfit certification I attended this past weekend. Check it out:
W-Up
Tabatas (20/10)
• Jog
• Xjacks
• Lunges
• CC skier
• DH skier
• High Knees
• Squats
• Squat Jumps
Warm-Up II
Walk-out-push-up-rt/lft rotate-mtn climb-walk-in-squat-lunge-jack x 5
Partner Drills
Sumo DL HP—med ball laps—push-ups on the minute x 10 min (men—45/w-25)
WOD—For Time (max of 12min)
Thursters 21-15-9
Squat Thrusts
2 laps