Warm up:
As a GROUP
400m run
then
2x
1 minute partner shoulder stretch (each partner)
1 minute partner back stretch (each partner)
1 minute lunge stretch each side
Skill:
Day 1 of PULL UP Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Review weights, moves and get set up for the Metcon...
Metcon:
Barbell Wednesday is in the House
"Linda" aka 3 Bars of Death
Linda is one of the CrossFit benchmark "Girl" WODs (because of the name, not because they are designed for women). The workout first appeared on the site 3 November 2004. Linda is also affectionately known as "the 3 bars of death".
10/9/8/7/6/5/4/3/2/1 rep rounds for time
Deadlift 1 1/2 times your bodyweight
Bench Press your bodyweight
Clean 3/4 your bodyweight
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