WODs

CrossFit WOD, February 19, 2019

By February 18, 2019No Comments
Perspiring Ammunition

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Banded Chest to Bar Pull-ups (3 x 4-6)
Perform 3 sets of 4-6 banded strict C2B Pull-ups. Moderate difficulty. Scale to Banded pull-ups if needed.
Ring Dips (3 x 6-8)
Perform 3 sets of 6-8 Strict Ring Dips. Scale to banded Dips if needed. Moderate difficulty.
Metcon
Perform 10 Double Under or Triple Under attempts after each set of Pull-ups and Dips.

Metcon
Perspiring Ammunition
10 Rounds for time: 14 Min Cap

5 Pull-ups Rx/ Chest to Bar Rx+
20 Double Unders

Scaling – 1.) Banded C2B or Pull-ups 2.) Double attempts/40 Singles

Extra Work
Metcon
Tabata x 8:

Sit-ups
Mountain Climbers

:20 on, :10 off.