''CF Games: Regional Qualifiers WOD 4'' (06.03.2011)

Warm-up Drills (06.03.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
5 x Deadhang Chin-ups
10 x Push-ups
15 x GHD Sit-ups
20 x Air Squats
-Groiners
-Scorpion Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch



''CF Games: Regional Qualifiers WOD 4'' (06.03.2011)
Complete the following for time
100 x Pull-ups
100 x KB Swings (24/16kgs)
100 x Double-unders
100 x Overhead Squats (95/65lbs)

Notes: Athletes will have the option of doing this WOD as written or as a 20:00 AMRAP with each round requiring 10 repetitions of each movement.

Post times/rounds completed to comments.

Mobility WOD

CrossFit Endurance WOD (06.03.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.