Monday 23rd March 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

3 x RFQ

15 x Situps

10 x Bar Taps

5 x Closed Grip Pressups

Tekkers and Strength

Ring Dips 5 x 5

work to a weighted dip to max out on the 5th rep

WOD

EMOM 21 Mins

1st Minute 5 x Ring Dips

2nd Minute 7 x Toes to bar

3rd Minute 9 x Box Jumps 24/20"

and repeat until end of EMOM

WOD 2 for time

12,9,6

Box Jumps 24/30"

Toes to bar