Skill/strength (15 mins)
Advanced - 3x7 strict pullups
Intermediate - use a band or box
Beginnners - pullup progressions
WOD
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95/65 pound Thruster, 6 reps
6 Bar-facing burpees
OT
3 min break after WOD
Then 400 meter
From the CrossFit main site
http://www.crossfit.com/mt-archive2/008166.html
No comments:
Post a Comment