Wednesday 3rd December 2014 - Workout Of The Day
Warmup Mobility
Active Stretching
Tabata Air Squat alternating / Pressups
Tekkers + Strength
Bear Complex - CLICK HERE FOR CROSSFIT.COM VIDEO TUTORIAL
10 mins to establish heaviest 1rm Bear Complex
(Bear Complex consists of:
Power Clean, Front Squat, Push Press, Back Squat, Push Press - Reset to floor)
WOD 1
5 min AMRAP
Bear Complex 50/30kg
WOD 2
5 min AMRAP
Kettlebell Swing 12/16 x 20
Goblet Squat x 20
WOD 3
5 min AMRAP
100m RUN (AMRAP Score = amount of 100m lengths i.e if you ran 400m = 4 rounds)
Total Score = Rounds + Reps of all 3 WODS