Wednesday 27th February 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Complete the following for time:


Check in - 5 Bar muscle ups


3 rounds of:


400m Run

4 Strict chest to bar pull ups

25ft Dumbbell overhead walking lunge (Right arm) 22.5/15kg

6 Chest to bar pull ups

25ft Dumbbell overhead walking lunge (Left arm) 22.5/15kg

8 Pull ups


Check out - 5 Bar muscle ups


Scaled options


200m run (Shorten the distance to allow you to maintain a fast pace)

4 Strict banded pull ups

25ft lunge with no weigh or with a Dumbbell/kettlebell in front rack or a lighter weight overhead 

6 Banded Strict Chest to bar pull ups

Lunge as above

8 Jumping pull ups (or banded kipping if comfortable with strict)


Check in and out - Jumping or banded bar muscle ups


3-2-1-GO!!