WOD

Wednesday

By September 5, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats

Strength

Metcon (No Measure)


3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

Workout

Mary (AMRAP – Rounds and Reps)


20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

Pistol Option 1: Air Squat (Narrow)
Pistol Option 2: Box or Rig Pistol

Cindy (AMRAP – Rounds and Reps)


20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Option to complete Mary or Cindy.