Vigor CrossFit WOD 5.18.2016

Warmup:

25-20-15-10-5

Double unders and mountain climbers

Then,

20 arm circles forward and backward.

20x kipping (hanging from bar just to open up the shoulders)

 

Strength:

bent over rows

6×5 @ 65% or good challenging weight while able to maintain posture and full range of motion

3×20 banded pull aparts with light band

 

WOD:

6 rounds

6 sumo DL @ body weight

4strict pull ups

2 pull overs on bar OR ring inversions

Run 1/2 lap

 

Stretch:

2×30″ pancake straddle stretch

2×30″ cat stretch

Leave a Reply

Your email address will not be published. Required fields are marked *