7/12/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Rope Climb Technique

Strength: (15 min)
– Alt EMOTM for 12 Min –
8 CTB Pullups (strict)
60 Second Plank Hold (45/25)
15/12 Push ups (strict/full extension)
Rest

WOD: (25 min)
– 4 Rounds for Time –
50 Double Unders
8 Double Front Rack DB or KB lunges (35/26)
2/1 Rope Climbs
8 Double Front Rack DB or KB lunges (35/26)

[16 Min Cap]

L1: Singles, Light KB, 6/4 Jumping Pull Ups
L2: Singles (2x), 26/16, Asst body Rope Climbs or 8 Asst Strict Chinups
L3: 35/26
L4: 53/35, Legless
Comp: See comp program ——>

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