Week One / Woman’s Challenge

CrossFit Uncensored – 6 Week Challenge

Warm-up

WWU1: Warm-up (No Measure)

4 Rink Laps
Start the class together.

Skill Work

MD1: Movement Demos (No Measure)

Ring Row Demo:

Trainer Reference:

https://youtu.be/xhlReCpAE9k

Ab-Mat Sit-ups Demo:

Trainer Reference:

https://youtu.be/_HDZODOx7Zw

Air Squat Demo:

Trainer Reference:

https://youtu.be/C_VtOYc6j5c
Before the movement breakdown, the trainer will go over any preexisting injuries. Also, technique, consistency BEFORE intensity. Form before weights.

Athletes can reference:

http://library.crossfit.com/free/pdf/34_05_Consistency_Intensity.pdf

WOD

W1D1: 4 Rounds (Time)

Ring Rows

Ab-Mat Sit-ups

Air Squats

30 seconds of work/30 seconds of rest.

*Go through each movement doing 30 seconds or work, then 30 seconds of rest. The coach will tell you when to rest and when to work.

After Party

Athletes not in the system can put in the proper information.

Athletes needing the measurements done, can do this at this time.

Athletes that need to settle any remaining payments speak to Scott.