Thursday 3/19/2014 CrossFit Workout of the day
Warm up
In 7 mins
5 Wall Balls
10 Kipping Swings
20 Alt Lunges
10 Pass Thru’s (PVC)
5 Modified Groiners
10 Supermans
Strength/Skill
(15 mins)
5 sets of
5 Strict HSPU (no deficit)
5 Strict C2B Pull ups
5 Strict Ring Dips
Rest 1-2 mins after completing all three movements. Work reps for quality
Training (met-Con)
“Go time”
50 Wall Balls (20/14)
10 TTB
40 Wall balls
10 TTB
30 Wall balls
10 TTB
20 Wall balls
10 TTB
10 Wall Balls
10 TTB
Scaling options will be written on the board for both parts
Click here to watch a video on some efficiency tips for toes to bar/knees to elbows
2014 03 19
13:35 – Rx (@ Columbus Circle)
14:01 scaled. My arms are falling off this week. Thanks for the video!