3/16/12

Warm up:

50 Jumping Jacks
20 lunges (10 each leg)
10 push up’s

Xfit WOD:

For those that are participating in the CrossFit Games Open 12.4 WOD will be administered tomorrow morning in the big gym. Please visit each video below to understand the WOD and how to prep for it. We should be able to video two athletes at once, therefore all 6 athletes should be done within one hour.

OpenWOD12.4

MobilityWOD Prep 12.4

MuscleUpPrep

For those not participating in the Open, feel free to set up in either the big or small gym and do the following WOD;

5 rounds (50, 40, 30, 20, 10) of;
Box jumps (24″/20″) – step-up’s are allowed but push yourself to jump each rep, step down if necessary
Burpees – touch chest and thighs for rep to count
In between box jumps and burpees perform 3 wall walks

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