CrossFit P9

WOD: Segunda Feira - 20.07.15

Mobilidade
Ombro

Strength
4 Rounds (NOT for Time) of:
     • 6 Strict Pull-Ups (with weight if possible)
     • 3 Wall Climbs (touching shoulders)

WOD
“3 Round Basic”

Rx:
3 Rounds for Time of:
     • 20 Pull-Ups
     • 15 Box Jumps (24” / 20”)
     • 30 Wall Balls (20 lbs / 14 lbs)
     • 15 Box Jumps

Intermediate:
3 Rounds for Time of:
     • 20 Jumping Pull-Ups
     • 15 Box Jumps (20” / 20”)
     • 30 Wall Balls (16 lbs / 12 lbs)
     • 15 Box Jumps

Rx+:
3 Rounds for Time of:
     • 20 Chest-to-Bars (C2Bs)
     • 15 Box Jumps (24” / 20”)
     • 30 Wall Balls (20 lbs / 14 lbs)
     • 15 Box Jumps

Scaled:
3 Rounds for Time of:
     • 20 Ring Rows
     • 15 Step Up / Step Downs (20” / 20”)
     • 30 Wall Balls (14 lbs / 9 lbs)
     • 15 Step Up / Step Downs