The CrossFit Chamber – WOD

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Gymnastics

Gymanstics Skill : Kipping HSPU

E2.00 x 5 Sets :

# Kipping HSPU

*Pick a rep range, and stick to it – Quality

OPTIONS :

1 x Ab Mat

OR

40 Seconds practicing Kick up into Lowering phase

OR

E2MOM x 5 :

5 x Push ups into 20 Second wall walk + Hold

WOD: Metcon (Time)

In Teams of 3 for time / 21 Minute cap

Row 900 m/750 m : 1 x 300/250 m Each

15 x Rope climbs – Share as pleased

45 x HR Push Ups – Share as pleased

Row 1200 / 900 m : 1 x 400/ 300 m Each

12 x Rope Climbs – Share as Pleased

36 x HR Push Ups – Share as Pleased

Row 1500/ 1200 m : 1 x 500 / 400 m Each

9 x Rope Climbs – Share as pleased

27 x HR Push Ups – Share as please

RX PLUS : Roof climbs

Rope Option : 2 x Pulls per rep

Push Up : Worm motion