CrossFit Women WOD l 06.01 p.m. & 06.02 a.m.

Thanks to the women of CrossFit Arlington Heights who helped pulled the "float" at the 2012 Arlington Heights Memorial Day Parade. The women pulled a truck pulling a flatbed holding three guys rowing. Whew!

Pull Up Progression Week 4 l Partner Tempo Pull  Ups (3-0-1-1)

  • Pre-Requisite: Negative Pull Up*
  • Standards: Begin with chin over bar and  lower to a straight arm hang (3 seconds). Without pausing at the bottom, return to chin over bar (1 second); rest in a bent arm hang (1 second); rest 2 minutes then repeat. Your partner can provide limited assistance at the bottom range of motion.
  • Milestone: 3 sets of 6 reps

* Successful completion of a smooth 30 second, bodyweight negative pull up. If you’ve not achieved the pre-req, continue to work on previous progressions.

Five Rounds for Time

Buy In l 50 Sit Ups (choice)

15 Wall Balls

400m Run

Cash Out l 25 Burpees

Posted in CrossFit Women WOD, WOD.