Workout of the Day

WOD Tuesday 3/19/19

Strength:
4 Rounds, Not For Time:
4 Pull-ups,
8 Knee Raises,
3 Pull-ups,
6 Knee Raises,
2 Pull-ups,
4 Knee Raises,
1 Pull-up,
2 Knee Raises,
Rest as needed.

Work to go unbroken, so hang up for the whole set. If pull-ups need to be scaled:

10 Band Pull-ups, come off bar and then jump back up and complete:
8 Count Hang,
8 Knee Raises,
6 Count Hang,
6 Knee Raises,
4 Count Hang,
4 Knee Raises,
2 Count Hang,
2 Knee Raises.

Note - arms should be on fire. Work past the point of being comfortable relative to what you can do.

MetCon:
3 Rounds, For Time:
21 Kettlebell Swings (53/35),
15 Box Jumps (24/20),
9 Ring Dips.

*Compare to 3.22.18

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443