12.3.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By December 2, 2015wod

Dynamic Warmup

Strength/Skill: Pullups (Strict/Kipping/Butterfly) Based on Skill Level – Minimum 5 Strict Pullups before practicing Kipping – 10+ Strict Pullups before practicing Butterfly If athlete has Kipping pullups but less than 10 Strict Pullups work on weighted Pullups for Max Effort

WOD:

6 Rounds

5 Pullups

10 Deadlifts (225/155)

15 Pushups

20 Cal Row

Cashout: 2 Min Max Effort Plank – 2 Min Max Effort L-Sit

Our Partners

  • crossfitjournal
  • advocate
  • tough