September 20, 2011
2 min drill / mile run / CrossFit Davie
Warm Up
Mobility and Line Drills
Workout of the Day (WOD)
2 Min Max Handstand Push Ups
rest 2 Min
2 Min Max Row Meters
rest 2 Min
2 Min Max Chest 2 Bar Pull Ups
rest 2 Min
2 Min Max Double Unders
rest 2 Min
2 Min Max Toe 2 Bar
rest 8 Min
Run 1 Mile for time
Cool Down
Stretching
Coaches Notes: Hand stand Push Ups must be done with 25 plates with ab mat in middle. Head must hit ab mat and lock out on top. Kipping is allowed.  Chest to bar is exactly that, Chest must make contact with bar just below collar bone or lower. Toe to bar you must open hips at bottom and both toes must make contract with the bar at the same time. NO EXCEPTIONS!!!!!!
26, 586, 35, 65, 30, 9:28 Rx
Having to use plates and an abmat really sucks, I seriously hope the standard is hands on ground head touches ground. The plates are ridged not flat. Horrible standard in my opinion.
Oh, and I suck and running, but it’s worse when you are doing it alone.
Great mix on the programming… I am a garage crossfitter always looking for new metcons!!!
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