Friday September 29, 2017

Posted by on Sep 28, 2017 in WOD's | Comments Off

Pullup or MU Progressions
For Pullups
10 Lat Pulldowns with band on rig
10 – 3 sec negative pullups
10 Pullups with lightest band to achieve standard
For Bar MU/ Ring MU
10 Hollow to Supers on Bar or Rings (make as tight and controlled as possible)
10 Hips to Rings or Bar
10 Banded Turnover with Press Out
then
Partner Workout
6 min AMRAP
10 Alt Tire Flips
200m One Arm Farmers Carry (each person will have a KB)
Rest 2 min
6 min AMRAP
20 WB Situps over box
20 Wallballs (split evenly between partners)

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109