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WODs

CrossFit WOD, June 28, 2019

By June 23, 2019No Comments
Tartle

Warm-up
Warm-up
Coach’s Choice

Metcon
Tartle
For time: w/ a partner!

20m Handstand Walk Rx+/ 40 Piked Shoulder Taps Rx
40 Alternating Single Leg V-ups
60 Cal Bike
80 Chest to Bar Pull-ups Rx+/ Pull-ups Rx
60 Cal Bike
40 Alternating Single Leg V-ups
20m Handstand Walk/ 40 Piked Shoulder Taps

* Shoulder taps to be done in a piked position on a 20" box
** Split reps evenly

Scaling – 1.) Pike taps on floor/Plank position 2.) Sit-ups 3.) Banded/Rack Pull-ups/C2B

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 Mile of running/walking.
Metcon
3 Sets:

DB Box Step-ups x 10
Pistols x 6-8 each leg

1.) Pair of DB at sides. 5 Reps each leg. 2.) Scale pistol height/bands