Wednesday 12 July - WOD and Scores - LN CrossFit UK

Wednesday 12 July​

WARM UP
20 pass throughs
10 tuck jumps
5 burpees
3 rounds

PULLUPS - 15 minutes

Everyone starts with:
3 x 5 little kips (all shoulders, no hips)
3 x 4 big kips (shoulders + hips)

L1: If you are able to do 10 unbroken Rx kipping pullups
For quality, not for speed
35 L-sit / Rx strict pullups

L2: Try 2-3 reps at a time of each of these
1. Kipping in a band.
2. Kip + pull
3. Kip + pull + push away
4. Linking kipping pullups without losing rythym.

For time:
1,200-meter run
75 pull-ups // 50 pullups
800-meter run
50 pull-ups // 35 pullups
400-meter run
25 pull-ups //15 pullups

23 minute CAP

Any athlete may choose to scale to the lower number of reps, athletes using bands are strongly encouraged to do so and to focus on making sure they are completing the movement standard on each rep.

Movement standards are to be maintained at all times.