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Tuesday’s WOD -1/15/2019


Skill: Bar Muscle up / Jumping Pull up Progression 3x 5-10 - Jumping C2B Pull up / Jumping Pull up 3x 1-5 - Bar Muscle up / C2B Pull up / Pull up Strength: 5 Sets R/L - 7x 1-Arm KB Strict Press + 100 FT - 1-Arm OH KB Carry @ moderate weight WOD: 11 min AMRAP: 200m Sprint 12 Hand Release Push-ups 1 Bar Muscle up / C2B Pull-up / Pull-up / Jumping Pull-up variation 200m Sprint 12 Hand Release Push-ups 2 Bar Muscle up 200m Sprint 12 Hand Release Push-ups 3 Bar Muscle ups and so on adding +1 each round until time expires...  Accessory Work: Every 3 min x 5 sets 5 Front Squats @ 70%ww 20 Alt Stationary KB Lunge @ 50/35 NOTES: Hold KB in goblet position.  


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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