CrossFit WOD – 11/4/15

Metcon (No Measure)

Shoulder Mobility

Hollow Body Rock

Hollow Back Rock


Pull-ups (Max Rep Strict Pull-ups)


We will spend about 15min working our progression on the pull-up. Like last week we will go through it as a group to find where you fall at. Then lead you to the next steps!

Once this is done we will establish a max strict pull-up set.

Metcon (AMRAP – Rounds and Reps)

Single Arm OH KB Lunge L50ft/R50ft

Burpees x10

21 min Amrap

Every 3 minutes Run 200m