Main – CrossFit Group WOD

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Bare Barbell Warmup (No Measure)

Coach led barbell warm up, start with clean drills, up and down, high hang, scare crow, pull 1 to 2, etc, then move to snatch drill, sots presses, muscle snatches, up and downs etc

The Ring Routine (No Measure)

3 sets of each movement, finish all sets of each movement before moving on.

Top position (externally rotated) – 5 to 10 seconds

Ring dips – 3 to 5 reps

Reverse row sit back – 3 reps

L-sit – 5 to 10 seconds

Neutral grip pull-up – 3 slow reps


If you can not hold the top position on the rings, (Rings externally rotated, shoulders away from ears) please sub to:

1 set

front plank – 90 seconds

side plank – 30 seconds per side

3 sets

Push ups – 3 to 5 reps (slow)

Ring row (3 second pause at top of each pull) – 3 to 5 reps

Straight leg raises (performed on ground) – 6 (slow)

10162014 Run/BurpeePU (Time)

4 rounds

400 m run

20 burpee pullups

Intermediate: 15 burpees, 15 pullups

Fitness: 10 burpees, 10 pullups or ring rows