Friday's WOD:


Skill:


GHD Sit-up Progression (as a class): 5-10 reps of each working to find most challenging variation the athlete can perform with good technique

  • Then: Finish w/ 4x10 - GHD Sit-up / most challenging variation

WOD:


On a 20 min Clock:


min 1: 10 Hand Release Push-ups

min 2: 10 Heavy American KBS

min 3: 10 GHD Sit-ups / AbMat Sit-ups

min 4: 10 Heavy Wall Balls (30/20)


min 5: 12 Hand Release Push-ups

min 6: 12 Heavy American KBS

min 7: 12 GHD Sit-ups

min 8: 12 Heavy Wall Balls (30/20)


min 9: 14 Hand Release Push-ups

min 10: 14 Heavy American KBS

min 11: 14 GHD Sit-ups

min 12: 14 Heavy Wall Balls and so on until time expires...


**Add +2-reps for each movement per round, REST in any remaining time each round**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com