Tuesday 21st July 2015 - Workout Of The Day - CrossFit Widnes

Warmup Mobility

Coaches Choice

Tekkers 15 mins cap

Advanced

Ring Muscle Ups/progressions

Beginners

Kipping Pullups/Strict Banded Pullups

WOD

4 x Rounds for time

400m Run

3 x Muscle ups

6 x Box overs

9 x Pushups

**Scale 3 x muscle ups for 3 x Strict Pullups and 3 x Ring Dips

OR

Scale with 6 x Ring Rows and 6 x Banded Ring Dips