CrossFit WOD Tuesday June 20th, 2017

 In WOD

CFR Hampstead, CFR ILM, CFR Leland – CrossFit

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CrossFit Level 2 was awesome! Excited to share our coaching methods with the Reignited Team.

Warm-up

15 min continuous effort warmup for the day is a gymnastics complex

5 Rounds, Alternate rounds in a team of 2 or 3: (Rx/L1)

1 Strict Pull Up/2 Strict Box Assisted Strict Pull Up (ASlowAP)

1 Strict Toes to Bar/2 Knees to Elbow or Hang Kipping Knee Raise to Chest

1 Kipping Pull Up/2 Beat Swings

1 Kipping Toes to Bar/1 Kipping Knees to Elbow or 1 Kipping Hanging Knee Raise to Chest

1 Butterfly Pull Up/1 Kipping Pull Up or 2 Beat Swings

1 Kipping Toes to Bar/1 Kipping Knees to Elbow or 1 Kipping Hanging Knee Raise to Chest

* This is for quality and a great time for our Coaches to COACH!

A: Pyramid Double Helen (Time)

For Time:

Rx+

1200m Run (400m segments)

63 Kettlebell Swings (53/35#)

36 Pull Ups

800m Run

42 Kettlebell Swings (53/35#)

24 Pull Ups

400m Run

21 Kettlebell Swings (53/35#)

12 Pull Ups

Rx

1200m Run (400m segments)

63 Kettlebell Swings (35/26#)

36 Pull Ups

800m Run

42 Kettlebell Swings (35/26#)

24 Pull Ups

400m Run

21 Kettlebell Swings (35/26#)

12 Pull Ups

L1

1500m Row

63 Russian Kettlebell Swings (26/18#)

36 Ring Rows

1000m Row

42 Russian Kettlebell Swings (26/18#)

24 Ring Rows

500m Row

21 Russian Kettlebell Swings (26/18#)

12 Ring Rows

Time Cap 30 min

* Choose skill level to keep continuous aerobic effort; KB should be finished in no more than 3 sets each round.

Post Workout Cool down & Mobility 20 min

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