***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SQUAT CLEAN
THRUSTER
THRUSTER
FOR TIME:
(A) 3 ROUNDS OF:
3 S. CLEAN #115
17 BURPEES
-THEN-
(B) 3 ROUNDS OF:
3 F. SQUAT #115
17 BOX JUMP 24"
-THEN-
(C) 3 ROUNDS OF:
3 THRUSTERS #115
17 BALL SLAMS #20
-THEN-
(D) 3 ROUNDS OF:
3 S. CLEAN #115
3 F. SQUAT #115
3 THRUSTERS #115
*THERE IS NO REST PERIOD BETWEEN A/B/C/D. TIME CAP IS 30 MIN. THOSE WHO DO NOT MEET THE TIME CAP IMMEDIATELY COMPLETE 20 BURPEE BOX JUMPS WHEN TIME IS UP AS PENALTY.
**RAMP WOD**
"CINDY"
AMRAP.20:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.
AMRAP.20:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
*POST TOTAL ROUNDS AND ANY PARTIALLY COMPLETED ROUND TO COMMENTS.
- 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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