Wednesday 3/5/2014

CrossFit Europe 2012

Warm Up

  • 50 singles
  • 50 right foot
  • 50 left foot
  • 50 double unders

-then-

  • 30 squats
  • 20 roll backs
  • 30 PVC overhead squats

WOD

Buy in: 100 Double Unders

“Mini-Mary”

12 min. AMRAP*

  • 5 Handstand Push Ups
  • 10 Pistol Squats (alternating)
  • 15 Pull Ups

*Mini-Mary is technically a 10 min. AMRAP, but to allow for the buy in, set the clock for a 12 min countdown.  If you do not finish the 100 DU buy in within the first 2 minutes, go ahead and start Mini-Mary so that it is a 10 min. AMRAP.  If you finish the double under buy in early, go ahead and start knocking out reps on Mini-Mary. 

Cool Down

Shoulder Mobility/ Foam Rolling (lats, quads)

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