Wednesday 1st July 2015 - CrossFit Widnes - WOD

Warmup/Mobility

Shoulder mobility

3 x Ring dips holds 10 sec

90 second Squat Sitting

20 x Air Squats

10 x Pullups/banded

Tekkers

Pistols/rollouts

EMOM 20mins

1st - 8 x Rollouts

2nd - 8 x Pistols (4 each)

3rd - 2 x Muscle Ups (Bar or rings)

Scale - Strict Pullups

4th - 8 x BoxJumps 30/24"

WOD - For Time

40 x Box Over Burpees 20"

400m run

* Muscle-up scale -

work on Pullup/Ring Dip Complex