The future of CrossFit

Mateo and Olivia

The 2010 CrossFit Games “Belief” commercial by CrossFit Again Faster – video [wmv] [mov]

warm-up

arm cricles, leg swings, back slaps, trunk rotations

pigeon, forced abduction, moon the sky,

hip rolls and extensions, mackenzie extension

sampson stretch, pvc dislocates, coach b warm-up

strength/skill (15 min cap)

snatch 85/65

broken into 3 parts

1. snatch pull 2. hang power snatch 3. overhead squat

5 of each x 5

WOD

amrap 12

15 deadlift 135/95

10 box jumps 20/16

5 shoulder 2 overhead 135/95