TWOW:

10x 100m sprint forward, 100m jog backward

Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE

Skill WOD:

-10 Minutes HS walk practice

-3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest

-EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute)

-Tabata Chest to Bar x 8 Rounds

-EMOM 5 Minutes 5/4 Ring Muscle Ups

-EMOM 10 Minutes 1 Legless Rope Climb

No Muscle ups yet?

Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups

Bar Muscle up 3×5 kip to hip

Extra WODs:

Crossfit Open 19.1

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots 10ft/9ft
19-cal. row

AND…..

500-400-300-200-100m

Row

Run

Ski

Share the Awesome

Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email