CrossFit WOD – Wednesday 3rd June

CrossFit WOD – Wednesday 3rd June

We’re training our anaerobic capacity with Part B of todays WOD, as well as breaking down different aspects of the pull up to increase efficiency !

Warm Up – 2 Rounds:
100m Row
10 Scap Pull Ups
3 Abseils
10 Scap Circles
5 Burpee Broad Jumps
Then – 2 Rounds:
30 sec Hollow Hold / Rocks
30 sec Arch Hold / Rocks

Scaling Options:
A.
Negative Pull Ups > Banded Negative Pull Ups
Kipping Swings > Hollow / Arch Rocks

B.
21 / 18 Cal Row OR 15 / 12 Cal Bike
3 Rope Climbs > 3 Half Rope Climbs > 6 Abseils
Push Jerks > Less Load > Push Press

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