***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
THRUSTERS
(A) THRUSTERS 3-3-3-3-3
(B) EMOTM.10
20 DOUBLE UNDERS
5 RING DIPS
*POST LOADS FOR (A) AND IF YOU WERE ABLE TO COMPLETE (B). IF YOU MISS ANY MINUTES ON (B) COUNT A 10 BURPEE PENALTY FOR EACH, TO BE COMPLETED IMMEDIATELY FOLLOWING THE WOD.
**RAMP WOD**
ALTERNATE EMOTM.16:
(A) 6 THRUSTERS #95
(B) 6 HANG CLEAN #95
*1ST MIN DO (A), 2ND MIN DO (B), 3RD MIN DO (A), 4TH MIN DO (B), AND SO ON UNTIL 16 MINS IS UP. POST IF YOU MISSED ANY MINUTES, COUNT A 10 BURPEE PENALTY FOR EACH MISSED MINUTE.
(A) 6 THRUSTERS #95
(B) 6 HANG CLEAN #95
*1ST MIN DO (A), 2ND MIN DO (B), 3RD MIN DO (A), 4TH MIN DO (B), AND SO ON UNTIL 16 MINS IS UP. POST IF YOU MISSED ANY MINUTES, COUNT A 10 BURPEE PENALTY FOR EACH MISSED MINUTE.
- WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL -
YOU MUST BALANCE YOUR MACRO-NUTRIENTS (PROTEIN-CARBS-FAT) AT EACH MEAL. OUR BODIES ARE JUST LIKE HORMONAL TEETER TOTTERS AND FOOD IS WHAT EFFECTS THE UPS AND DOWNS OF THAT INTERNAL TEETER TOTTER. THE TRICK IS TO KEEP IT BALANCED. IF YOU CONSISTANTLY EAT YOUR PROTEINS, CARBS AND FATS TOGETHER, YOU WILL LIVE LIFE MORE PHYSICALLY AND EMOTIONALLY BALANCED. AS AN ADDED BENEFIT, AS A CROSSFITTER, EATING IN THIS MANNER WILL ALLOW YOU TO PERFORM AT THE HIGHEST LEVEL POSSIBLE.
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