CrossFit WOD – 7/23/15

WarmUp

T-Spine Mobility

2 Rounds

5 Presses

5 Push Presses (heels down)

 

Split Jerk (3-3-2-2-1-1-1-1-1-1)

S1 x3 @ 50%

S2 x3 @ 60%

S3 x2 @ 70%

S4 x2 @ 75%

S5 x1 @ 80%

S6 x1 @ 85%

S7 x1 @ 90%

S8 x1 @ 95%

S9 x1 @ 100-105%

S10 x1 @ 105+

Post your scores to the Whiteboard.

 

Metcon (Time)

21-15-9

GHD Sit-ups

S2OH 125/85

 
*Scale Sit-ups to Med ball Sit-ups.

**Bar comes from the floor.

Post your scores to the Whiteboard.

Workout of the Day

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    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)5k Row (Time)Max Effort 5k Row

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