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W.O.D - Day: Monday
Exercise Warm Up Stationary Cycle Leg Extension 45 Leg Press Main WOD Box Jumps Jumping Lunges Wall Balls Double Under’s Crunches Leg Raises
Date: 04/02/13
Goal: Legs & Abs
Sets / Reps
Time
Weight
1 1 1
5 Min 5 Min 5 Min
50% ORM 40% ORM
3 / 20 3 / 20 3 / 20 3 / 20 3 / 20 3 / 15
4 Time 4 Time 4 Time 4 Time
BW BW BW BW
10 Minutes
BW
Cool Down Quad, Hamstring & Calve Flexibility
Notes
Each side 20 M 10kg / W 4kg Speed Rope Normal Set / Rep Normal Set / Rep
Main workout Box Jumps, Jumping Lunges, Wall Ball’s & Double Under’s are performed as a SuperSet for time... use our training templates to record your workout... www.crossfitmagazine.org/trainingmanuals Exercise
Sets / Reps
Time
Weight
Notes