03 January 2011

Happy New Year CF’ers!! Here’s your WOD:

A. Warm-up and Skill Work- 1.) Burgener Warm-up; 2.) 1 round of standard CF warm-up 3.) Practice handstands and double-unders

B. Strength:

Squat 5-5-5

Press 5-5-5

In addition to the standard warm-up routines, warm up with JUST THE BAR prior to each lift. This does several things. One of the more important things this does is it gets you to practice each rep as perfectly as possible. Proper execution of the lifts mitigates the potential of injury. Injury happens when the ego takes over rational thinking. A good New Year’s resolution would be to stay healthy and UNINJURED.

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