WOD CROSSFIT ANCASTER FRIDAY 27TH NOVEMBER
November 28, 2009 by admin
Filed under CrossFit WOD
WOD CROSSFIT ANCASTER 27TH NOVEMBER.
Today's workout focused on gymnastic strength and stability.
Hanging kness to elbows.
Warm up – 10 Kips, 5 burpess, 5 L Sits, 5 handstand holds. 3 rounds
WOD – 3 rounds, no time, focus on strength, technique and full range of movements.
10 Kettlebell swings 32/24
10 true push ups using rings
10 supine pull ups
10 Tuck holds
10 Hanging straight legs toes to bar
Finished off with 21-15-9 OHS and tuck jumps with an intro into muscle ups.
Great work everybody on some very difficult movements great control and persistance.
