CrossFit

Friday 21st September 2012

Whistle while you work

Skill

–       Max weighted Ring dip for 3 reps

Scale options:

1. Band assisted dips, 5 sets of max effort dips at lowest resistance possible

2. Accumulate 1–2 minutes of static hold on the rings

3. Box dips, 5 sets of 10 reps

WOD

“Annie”

50-40-30-20-10

– Double unders

– Ab mat sit ups

(Scale for double unders = singles 100- 80- 60- 40- 20)