***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
RUNNING
DOUBLE UNDERS
DOUBLE UNDERS
(A) RUN 1 MILE FOR TIME.
REST EXACTLY 3 MIN.
(B) EMOTM.8MIN:
50 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE (A). FOR (B) COUNT A 10 BURPEE PENALTY FOR ANY MISSED MINUTES.
**RAMP WOD**
(A) EMOTM - 250 DOUBLE UNDERS.
*WITH A RUNNING CLOCK COMPLETE 5 BURPEES ON THE MINUTE, WITH THE REMAINING TIME WITHIN EACH MINUTE GET AS MANY DOUBLE UNDERS AS POSSIBLE UNTIL YOU COMPLETE 250 DOUBLE UNDERS.
(B) 2 MIN MAX - SIT UPS
*WITH A RUNNING CLOCK COMPLETE 5 BURPEES ON THE MINUTE, WITH THE REMAINING TIME WITHIN EACH MINUTE GET AS MANY DOUBLE UNDERS AS POSSIBLE UNTIL YOU COMPLETE 250 DOUBLE UNDERS.
(B) 2 MIN MAX - SIT UPS
- 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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