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!!