***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
SUPINE RING ROWS
3) W.O.D
EMOTM.20:
ODD MINS - 10 SUPINE RING ROW
EVEN MINS - 15 SIT UPS
*EVERY MINUTE ON THE MINUTE (EMOTM) COMPLETE THE REQUIRED REPS. ANY REMAINING TIME ONCE REPS ARE COMPLETE IN ANY GIVEN MIN IS REST PERIOD. COUNT A 10 BURPEE PENALTY FOR EACH MISSED MINUTE IF ANY. COMPLETE BURPEES IF MINS WERE MISSED AFTER WOD IS COMPLETE.
ODD MINS - 10 SUPINE RING ROW
EVEN MINS - 15 SIT UPS
*EVERY MINUTE ON THE MINUTE (EMOTM) COMPLETE THE REQUIRED REPS. ANY REMAINING TIME ONCE REPS ARE COMPLETE IN ANY GIVEN MIN IS REST PERIOD. COUNT A 10 BURPEE PENALTY FOR EACH MISSED MINUTE IF ANY. COMPLETE BURPEES IF MINS WERE MISSED AFTER WOD IS COMPLETE.
**RAMP WOD**
RAMP WOD IS 3 DAYS A WEEK. SEE MON / TUES / WEDS FOR WODS
- 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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