Workout of the Day

WOD Wednesday 11/14/18

EMOM 18 (6 RDS, for technique, and maintain reps):
Minute 1 - 15 Ball Slams (30/20).
Minute 2 - 8 Handstand Push-ups.
Minute 3 - 10 Hanging Alternating Side Taps.

5x3 False Grip Ring Pull-ups @ 3-2-1 Tempo. Set up false grip, free hang, flash at the bottom, pull so thumbs touch chest, hold for 2 count, negative for 3 count. Scale to 5x3 chin-ups on bar with same tempo. Use band to assist tempo work, or ok to scale to 1-2 reps. Will work to get 5 sets of 3 in a row.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626


Phone: 949-236-6443