Friday, 05/19/17

admin WOD

CrossFit RSD – CrossFit

Warm-up (No Measure)

400m Run

25 Jumping Jacks

25 Sit-ups

25 Futter Kicks L+R=1

25 Air Squats


Dynamic Stretching

PVC Warm-up

Strict Pull-up Program

Strict Pull-up progression program.

Use the same max pull-up number

you’ve been using.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45# Thurster weight is for both the males and females.