CrossFit Women WOD l 05.21 p.m. & 05.22 a.m.

Two more outfits for the donation bin! Amy C & Licia show just what's possible once you commit to a lifestyle change. The too-big shorts tell just a small part of Amy & Licia's success story. Great job, ladies!

Pull Up Progression Segment 3 l Negative Pull Ups

  • Pre-Requisite: Flex Hang*
  • Standards: Start with Chin Over Bar and slowly lower body to a full Bar Hang; complete 2-3 sets w/ 2-3 minutes rest between
  • Milestone: A smooth, controlled, confident 30 second Negative Pull Up

* If you’ve not achieved the pre-req, continue to work on previous progressions.

5 Rounds l Total Reps
1 Minute Burpees
1 Minute Double Unders
1 Minute Russian KB Swings (go heavy … challenge yourself)
1 Minute Rest

Posted in CrossFit Women WOD, WOD.