WOD 5.21.14

Main – CrossFit

Warm-up

Coaches Choice

Then work on ROPE CLIMBS

Metcon

Core + ROPE and pistols (Time)

4 Rounds
15 GHD Sit-ups
15 Alternating Grip Pull-ps (has to be alternating grip, but can switch as often as needed)
10 Pistols per leg – Box Pistols are RX for this WOD
RX+ = 3 Rope Climbs, no Pull-ups
Must two hand touch floor and two hand touch foot rest in GHD’s
No Box Pistols

Gymnastics

Accumulate three minutes at the top of a push-up, with feet parallel to shoulders (place on two to four plates as needed)

RX + = the same, but you are holding rings. Lower the rings as low as possible, then set a box, plates, etc so that you are in line.

Cool Down

Coaches choice.

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