Monday October 23, 2017

11
Apr
Written by admin

Warm-Up:
1)  Row 500m or Bike 1 Mile

2)  3 Rnds - :30 of each~
-Jumping Jacks
-Walking Lunges
-Push-ups
-Mountain Climbers

3) Find 1RM Weighted Strict Pull-Up

4)  MR Kipping Pull-Up
(You're done when you come off the bar)

WOD:
Coach chooses one of the following:
Body Weight Rope 7 (BWR7)~
5RFT:
50 Squats
100 Singles
OR
Body Weight Rope 8 (BWR8)~
3 RFT:
50 Double-Unders
75 Squats

picstitch-1

2013-04-11

Posted in Crossfit  
 

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