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CrossFit is Infinitely Scaleable! Show up, push hard and have Fun!

Dynamic Warm Up (15 minutes)

For Time
Cash In – Run 400m or Row 500m
25 Wall Ball Shots -Comp 11’/10′ – Perf 10’/9′
25 Deadlifts Comp 225/155 Perf 185/115
25 Pull up

Run 800m or Row 1000m

25 Wall Ball Shots -Comp 11’/10′ – Perf 10’/9′
25 Deadlifts Comp 225/155 Perf 185/115
25 Pull Up
Cash Out – Run 400m or Row 500m

Wall Ball- 20/14
 
Sub: Banded Pull up or Feet Raised Ring Rows for Pull ups
 
Strategy
Row: Pace yourself
Wall Ball: Unbroken or Break up into 2 Sets
Deadlift: Small Sets or Singles…..
Pull up: Kipping or Butterfly – If Performing Banded or Ring rows, do not get to muscular failure, break up into smaller sets.

 

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