W.O.D. Jul 24, 2014

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Yoga is now available as a $20 add on to any membership that isn't Unlimited. Email aaron@CrossFitNewHaven.com to sign up!
Thursday July 24, 2014
Warm-up
Coaches Warm Up
AirDyne/Run/Row: 400/500 meters
Dynamic Stretching
2 Rounds of
Wall Squats x 7
DB ext x 7/arm
TGU x 2/arm
Strength / Skill Work
Abs: Metcon (Time)
Partner Ab WOD
100 med ball toss sit ups (alt 50/50)
20/14 (mixed Rx is 20)
WOD
WOD1: Metcon (AMRAP - Rounds and Reps)
4 min AMRAP
100m Run
5 Box Jumps
10 Jump Squats
--Rest 2min--
WOD2: Metcon (AMRAP - Rounds and Reps)
4 min AMRAP
10m Bear Crawl (CFNH)
10 Lunge Steps
5/arm DB snatch 30/20, alt
--Rest 2min--
WOD3: Metcon (AMRAP - Rounds and Reps)
4min AMRAP
5 Hang Power Cleans 75/55
5 Push Press 75/55
6 10m Line Touches
--Rest 2:00--