Cary CrossFit WOD 11.20.13

By Posted in - Cary CrossFit WODs on November 19th, 2013 0 Comments

Clean Pull 5×2

Cindy

20′ AMRAP

5 Pullups
10 Pushups
15 Squats

Equipment needed: pullup bar, easy button on 5kg plate, MB on bumper plate for squats (or Dynamax ball by itself), timer

Pullups: kipping is allowed (non-Rx for excessive kipping at coaches discretion), any grip accepted, chin above bar at top, arms fully extended at bottom (non-Rx for band usage)

Pushups: Chest to easy button (must hear it click), elbows locked out at top (non-Rx for knee pushups)

Squats: butt to MB at the bottom of the squat, chest upright and hips fully extended at the top (no crease at the hip flexors)

Suggested modification (for non-Rx performance): Change the exercise difficulty and /or reduce the rep count (1,3,5 or 3,6,9 are good changes).

DB Walking Lunges 3x40m
Side Plank 3×30″/side

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