CrossFit Women WOD l 09.24 p.m. & 09.25 a.m.

A top-down look at the arm position for the Front Rack position. The humerus is externally rotated, the bar rests fully on the anterior delts and rolls against the throat, the hands are open, and the shoulder joint is well forward of the spine. Image courtesy of CrossFit.

Skill Development l Front Squat
Take 12 minutes to work technique and work up to the weight you’ll use during the WOD (60% – 65% of 1RM)

50 Unanchored Sit Ups


Four Rounds

21 Stick Jumps

15 Front Squats

9 Hands Release Push Ups


25 Burpees



Posted in CrossFit Women WOD, WOD.