WOD - 16 August 2014 METCON: CrossFit Benchmark, “CHELSEA”. As many rounds as possible, every minute on the minute for 30 minutes: 5x pullup 10x pushup 15x air squat WU: 3-5 minutes light aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minute to warmup to the programmed movements, cool down 2-4 minutes then complete MetCon. PULLUP SUBSTITUTION: Jumping/jumping kip or band-assist pullup. PUSHUP SUBSTITUTION: Negative pushup. SCALE: Reduce to 20 or 25 minutes. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: Same as posted above.
Posted on: Fri, 15 Aug 2014 22:04:25 +0000
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