Tuesday’s WOD


Skill:


Wall Walk Progression

Full Wall Walk / Partial Wall Walk (45 or greater) / Floor Wall Walk / Box Walk 



Strength:


Deadlift

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

2x3@80%

1x3+AMRAP@90%ww


WOD:


12 min AMRAP:

12 Heavy Russian KBS (70/44)

10 Box Jumps Over / Step-up & Over (24/20)

1 Wall Walk / Partial Wall Walk / Floor Wall Walk / Box Walk 


12 Russian KBS

10 Box Jumps Over / Step-up & Over

2 Wall Walk / Wall Walk variation 


12 Russian KBS

10 Box Jumps Over / Step-up & Over

3 Wall Walk and so on adding +1 rep each round until time expires


Accessory Work:


3RFT:

1/.8 Km Bike

20 Front Rack Reverse Lunges (75/55) or Goblet Reverse Lunges (53/35)

10 Strict Pull-ups / Kipping Pull-ups / Seated Pull-up / Ring Row

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com