Monday 31 July - WOD and Scores - LN CrossFit Lincoln UK

MONDAY 31 JULY 

WARM UP
Tape your hands, then
3 rounds
6 little kips
5 big kips
4 knees to chest
3 toes to bar/chin height

straight into the work for the day.
BAR MUSCLE UP / RIG TEKKERS

If you can do 10x Rx pullups linked:

L1: 4 x 8 or 5 x 4 linked bar muscle ups.
For every failed rep, 3x GHD sit ups.

L2: Practice BMU with bands

If you are working on getting your Rx pullup
Set up the scale you have been working on, and try to get 3 reps of each of these movements:
1. Kipping in a band.
2. Kip + pull
3. Kip + pull + push away
4. Linking kipping pullups without losing rythym.

WOD
27-21-15 reps for time of:
Thrusters @ 42.5/30kg
Pull-ups

Rx = 7 mins
Full cap = 17 minutes