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