DATE: 03/07/12


WARM-UP (0600 to 0610, 0830
to 0840):

Individual
warm-up/Trainer’s choice – make sure athletes break a sweat!


SKILL (0610 to 0620,
0840 to 0850):

Pull-ups – try 3 rounds of
max. reps of both strict and kipping.


WOD (0620 to 0650,
0850 to 0920):

3rd
Alarm – Rx 2nd Alarm –
Rx 1st Alarm – Rx

7
minutes of Burpees – max. reps

Trainer
Notes: 1) This is the first 2012 CF
games WOD.


COOL DOWN:

Max.
Plank Hold
Static
Stretch
Foam
Roller