05/14/2019


CrossFit Rise Again – CrossFit

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Warm-up (No Measure)

AMRAP x 8 MINUTES

10 DB Strict Presses

10 V-ups

5/5 SA DB Bent Over Rows

10 Scap Pull-ups

:30 Hollow Hold

From here, move on to reviewing/demoing the Weighted Pull-up and provide different scaling options. Give athletes some time to feel this out before starting their first set.

Weightlifting

Weighted Pull-ups (5×3)

5×3

Weighted Strict Pull-up

Metcon

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 200m Run

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – Athlete Choice

*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.

Categories: WOD

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