Wednesday 21 December

Posted by256tech.netPosted inCrossFit WODs

Pullup gripWOD:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

SCALES:

Gold

“Cindy”
No scale at gold level

OR

“Mary”
5 HPSU with one abmat or kipping
10 Assisted one legged squats
15 Pull-ups

Silver

“Cindy”
5 Band assisted pull-ups
10 Bench push–ups
15 Squats

OR

“Mary”
5 Inverted push-ups
10 Assisted one legged squats
15 Band assisted pull-ups

Bronze

“Cindy”
5 Band assisted pull-ups
10 Bench or wall push-ups
15 Squats

OR

“Mary”
5 Dumbbell presses
10 Squats
15 Band assisted pull-ups

WARM-UP:

Group dynamic drills

Then,
6 min AMRAP of:
3 Hang to actives
6 Kettlebell swings
12 Walking lunges

MOBILITY OR SKILL WORK:

Skill Work

Max vertical jump

8 thoughts on “Wednesday 21 December”

  1. Wake up people…why hasn’t anyone posted. Ok I’ll go first. I love CrossFit 🙂

  3. 27″ vertical

    11 rounds +5. Was shooting for 10 so I am pleased. Air squats hurt me the most.

  4. I did body weight bench/sdhp and a 400m cashout

    5 rounds
    205 bench
    135 sdhp
    3-6-9-12-15
    15-12-9-6-3
    400m run
    14:02

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