CrossFit Hertford Workout of the Day 27/09/11

No Gear Day:

Warm up with Double unders practice

Pick two of the three following exercises and perform 4 rounds of 30 30's with 1min rest between each exercise:

Squat jumps
Burpees
Split squat jumps

12min AMRAP:

5 Burpees

1 Box jump step over

5 Burpees

10 Sit ups

Enzo: SJ 21, 23, 18, 16
          SS 17, 18, 19, 20
          B 10, 10, 9, 6
WOD: 9 rounds
Andy: SJ 19, 20, 17, 18
           B 7, 8, 5, 8
           SS 15, 12, 16, 14
WOD: 6 rounds
Sion: SJ 22, 22, 21, 20
         B 10, 8, 8, 8
         SS 14, 12, 14, 12
WOD: 5 rounds 5 sit ups
Tony: SS 16, 13, 18, 17
           B 11, 11, 11, 10
WOD: 7 rounds 3 burpees
Richard: WOD: 8 rounds 5 sit ups
Neil: SS 21, 19, 18, 20
         SJ 23, 19, 19, 20
         B 7, 8, 8, 8
WOD: 7 rounds 10 burpees

Andy moving strong through the sit ups during the AMRAP

Sometimes our training is more about mental preparation as well as physical