2012 – Page 6 – Roaring Fork CrossFit

Pre WOD Alternating tabata pushups and bar hang

Pre WOD Burgener warmup, then… Every minute on the minute for 12 minutes complete:

Pre WOD 5 rounds for quality:

Pre WOD Alternate sets of press and L-Chin ups (palms facing) If athletes are not capable of L-Chin ups, perform regular chinups, assist as necessary

Workout of the Day Christine 3 rounds for time 500m Row 12 bodyweight DL 21 Box Jumps (20″)

Pre WOD Double tabata Sit ups Plank hold

Pre WOD 5 rounds for quality I f sets of ring rows exceed 10 reps with feet on box, add weight vest

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