Holiday WOD warm up. What do you do with 27 athletes in 750 sq/ft of exercise space?
You get creative!!!
CrossFit:
A.
4 OHS
4 F.S.
4 B.S.
For part A. you have a total of 12 repetitions to build with. As soon as you add weight to your bar for your OHS. consider that your first rep. This is a short quick build for each of the movements so if you have a relatively heavy max for each of the above movements then you can ad more weight for each respective rep. Make sure to perform all four of your overhead squats prior to beginning the Front Squat portion.
B.
6 Min AMRAP
5 Thrusters 95/135#
10 C2B Pull Ups
Fitness:
A.
5x5 Back squat @ 80-85% of 1RM
B.
8 Min AMRAP
10 KB Thrusters (5&5) @ 30/50#
10 Pull Ups
Athletes should only use one KB for this workout and perform all 5 reps with one arm before switching to the other.
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