CrossFit Women WOD l 05.07 p.m. & 05.08 a.m.

Young Abby & Mom Amy with a few post-WOD Superman extensions.

EAD / CFAH / CFAX Pull Up Progression Program
More info …

Segment One l Bar Hang

  • Pre-Requisite: A willing spirit
  • Standards: Arms locked out in Dead Hang; activate large muscles of the middle back and supporting smaller muscles of the upper back; engage shoulder muscles
  • Progression: 3 x Max Hang Time w/ 90 seconds rest between sets
  • Milestone: 3 x 30 seconds Bar Hang

Then …

Cindy’s Friend

20 Minute AMRAP
5 Jumping Pull Ups
10 Push Ups
15 Body Weight Squats

Posted in CrossFit Women WOD, WOD.