WOD

Thursday 26th February 2015

Main – CrossFit

SKILL

Kipping pull-ups workshop


Using the following progressions:


-Kip

-Hip Drive

-Turn over

-Push away

WOD

In a team of 4 complete:


AMRAP in 8 minutes of:


40 Ring Push-ups

40 Pull-ups


40 Sit-ups


SCALING


Push-ups

Push-ups on the knees


Ring Rows


Only 1 person working at one time. The work is broken up into 10 reps per person. An athlete must complete all 10 reps before the next athlete can start.

Metcon (AMRAP – Rounds and Reps)