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


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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est

Widnes

WA8 0QF

CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.