Monday 24 July - WOD and Scores - LN CrossFit Lincoln UK

WARM UP - 7 MINUTES
30-20-10
Jumping lunges
Empty bar push press

WALLBALLS - 15 minutes
L1: If you can Rx your wallballs
Wallball target practice - ACCURACY
Do six up and downs

Wallball to the :
6 foot line
7 foot line
8 foot line
9 foot line
10 foot line
11 foot line
and back. If you miss one, start that set again.
Use the bricks as lines.

L2: Anyone who struggles with wallballs: TEKKERS to improve efficiency and determine the correct scale for the WOD.
PULLUPS - 12 MINUTES

EVERYONE: TAPE YOUR HANDS IF NECESSARY

L1: If you've got slick butterflies nailed...
1 strict pullup +
1 kipping pu +
1 butterfly pu +
1 butterfly chest to bar

2-2-2-2
3-3-3-3 ...
L2: Got kipping pu? Practice butterfly.
L3: Working on kipping PU in a band? Practice and determine scale for WOD

2016 Regional Events 3
For time:
104 wall-ball shots
52 pull-ups

M: Black ball / Top line 10ft
W: Red ball / TOP LINE, 10FT.

Regionals time cap = 6 minutes
Our cap = 15 mins

COOL DOWN
​1. Adductor / lat stretch - sit with legs out in front as wide as you can, reach over your head with your right arm towards your left foot - hold for a count of 15, then take left arm towards right foot for a count of 15.

2. Ankle/quad stretch - sit on your legs so that your bum is resting on your heels. lean back to increase the stretch in your quads and ankles, then relax. Repeat for a count of 20.