WOD 4/8/13

http://library.crossfit.com/free/video/CFJ_KstarrCarlBoxMobility.wmv

Happy Monday. The open is over. In completing the open wods you may have found some holes in your fitness. One of the great things about CrossFit is seeing finding your weaknesses and then setting out to tackle them. Enjoy the process and keep your eye on the prize! I will be running a little programming experiment for Monday’s warm-ups over the next 8 weeks. We will be doing the following for warm-up every Monday listed below. Track your numbers on the blog in comments as well in you journals. I’d like to see and hear your feed back at the end of the 8 week period. If you don’t do this Monday take time sometime in the week to complete this as a warm-up or cash-out. For established athletes this may not seem like a big deal but for beginners and intermediates I’m hoping to see how the increased volume of body weight movements greases the groove for Neurological adaptations and the carry over to WOD performance.

3 rounds of 30 seconds of reps of
-Pull ups, push ups, sit ups, and air squats.
-No resting between rounds or movements.
-Post total reps for all 3 rounds.

Then Max effort Box Jump for Height 15min

For time:
4 Rope Climbs
20 HR Push Ups
3 Rope Climbs
20 HR Push Ups
2 Rope Climbs
20 HR Push Ups
1 Rope Climb