Warm-up Drills (05.24.2013)
I. Run 400m
II. 4 Rounds of
2:00 x ALT L/R Turkish Get-ups
1:00 x Pistols (progressions as needed)
III. Individual Mobility Drills

“Fight Gone Bad!/Tag-Team” (05.24.2013)
Three rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16″)
Push Press (75/55lbs)
Row (Kcal)

Notes: Remember how bad this feels based on conditioning alone… Retest coming in three months. Work hard, Play hard, Relax hard. Repeat. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate” the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Additional Tag-Team Assault Option Available On Request.

Post total points to comments.

Skill Development (05.24.2013)
EXRX.net
MobilityWOD.com
CFNE Bulletproof Shoulder Regimen

CrossFit Endurance Training (05.24.2013)
Single-Sport(SS): L-Int
*SS Athletes choose ONE of the following*
Swim: 3-6 x 200m TT on 3:30
Bike: 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds
Run: 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds
Row: 2-6 x 1200m, rest 2:00-3:00, hold within 3-5 seconds
Ruck: 2-6 x 1M, @ 65# Ruck/Boots/Utes, rest 2:00-3:00, hold within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S): L-Int
*3S Athletes choose ONE of the following*
Swim: 3-6 x 200m TT on 3:30
Bike: 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds
Run: 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds

Post sport and times to comments.