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
