Ari-Beth Marlyne
April 2, 2015
| Performed at: | Project 9 CrossFit |
| Description: | WARMUP 3 Rounds 50m row and 5 pushups Then, Agility drills. Have fun with it! They can get over the pvc however they want. If can't jump they can run and jump, hurdle etc Arrange 6 20inch boxes so there are 2 single file lines of 3 boxes. Place PVC across 2 boxes on far end of box. Then line up 4 cones. Make sure to space everything according to space needed to jump over them. If this is too high for some people then arrange some of the smaller black stools for them. Please view video attached in notes. 4 RDS: jumping forward over PVC's and cones 4 RDS: jumping laterallyover PVC's and cones (turn body to other side for 2nd round) 2 RDS arrange boxes so each one increase in height. This will be difficult for some, but have them at least attempt it. It's okay to miss. This is for fun! SKILL Kipping Pull Up WOD Tabata Something Else Pull Up Push Up Sit Up Squat ***Complete 20 seconds of work followed by 10 seconds of rest for 8 total rounds of each of the 4 movements. Record the total number of reps completed through the 32 rounds. RECOVERY Foam Roll Quads 2 min each Foam Roll Lats 2 min each |
| Results: | 261 reps Workout scaled |
| Modifications at: | pull ups were jumping pull ups; push ups were on knees |
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