03/15/2013 Preparation

"You hit homeruns not by chance but by preparation." -Roger Maris

Julia Hill, Andrea Hollingsworth and Audra Kennedy

WARM-UP

5 Minutes Rope Work or Row

D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW

Deadlift with Standards

WOD

CrossFit

Two Rounds for Time

1000m Row

Deadlift 3-3-3-3-3 (Heavy)

Super Fit

Two Rounds for Time

800m Row

Deadlift 3-3-3-3-3 (Moderate)

On-Ramp

Once Through for Time

500m Row

Deadlift 3-3-3-3-3 (Light)

COOL-DOWN

200m Walk or Run

Pass-Throughs

Cat On The Box

German Stretch

Cobra

Downward Dog

Pigeon Stretch --> Double Pigeon

Quad Stretch

Deep Squat

Sampson Stretch

 

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