Monday December 21, 2015

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(Personal Training client Coleman has been making big improvements as he makes his way on his CrossFit journey. Here he is, mid toes to rings, getting it done.  No question he is working hard and is getting out of his comfort zone.  You know what that means?  RESULTS!! Great job Coleman!  Next time you see him, say hello and introduce yourself.)

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Level 2 WOD:

AMRAP in 20 minutes:
2 Rope Climbs
20 Pistols (Alternating, L+R=2)
40 Double Unders

 

Level 1 WOD:

AMRAP in 20 minutes:
1 Rope Climb
10 Weighted Step-ups (20″)(35,20)..Hold only 1 KB
10 Double Unders
10 Weighted Step-ups (20″) (35,20)..Hold only 1 KB
10 Double Unders

Level 2 MODS:

MOD 1: Pistols on top of box

MOD 2: Candlestick roll to pistol

 

Level 1 MODs:

MOD 1: Blue Tape

MOD 2: 2 move rope climb

MOD 3: 5 Rope Pull-ups (start with you feet off ground, pull chin over fists), Step-ups (20,18), Tuck Jumps

MOD 4: 5 Jumping Rope Pull-ups, Step-ups (10#DB), Lateral Hurdle Jumps

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