WOD – Wed, Jun 14
Warm Up
SPECIFIC WARMUP
KIPPING PULL-UP PROGRESSION
:20 sec hang muscle squeeze
2x 3 kip swings )hollow)
3 kips swings + 3 kip pull ups/ jumping / ring row
2×3 kipping pullups /jumping kip pullups/ ring row
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
400m Run
Max Rep Pull-ups
INTERMEDIATE
AMRAP 20:
400-m run
5-10 pull-ups
BEGINNER
AMRAP 8:
200-m run
8 ring rows
Rest 4:00
AMRAP 8:
200-m run
8 ring rows
INTENDED STIMULUS
- Classic CrossFit benchmark. First time showing up in CAP.
- 5+ reps every round.
- Complete each run in 2:30 or less.
- Perform 6-7 total rounds.
cool down
2 sets:
:30 lacrosse ball pec mash/side
:30 lacrosse ball bicep mash/arm
:30 couch stretch /side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
1 set:
100-m jog
25ft gate hip open steps
:30 banded shoulder stretch/arm
:30 banded leg stretch/arm
1 set:
100-m run (moderate pace)
10 PVC OHS
10 PVC pass throughs
10 PVC over head lunge steps
1 set:
200-m run (fast pace)
25ft high kicks
10 scap pull-ups
5 pull ups