Happy October!!!

1
Oct

Happy October!!!

CrossFit Dunwoody – CrossFit

Weighted Pull-ups (1-1-1-1-1)

Weighted Strict Pullups, perform a set every 1:30

Gymnastics

5 Sets

Pullup Negatives 3-5 Reps with a :05sec slow negative

Ring Rows 6-10 tough reps with a :05-:10sec slooowww negative on last rep

Perform this instead if you cannot do a weighted strict pullup

Quad City DJ’s (Time)

4 Rounds For Time(L3)

10 Strict Pullups

200m Run

30 Abmat Situps

40 Double Unders

4 Rounds For Time(L3)

10 Strict Pullups w/ a Band

200m Run

30 Abmat Situps

25 Double Unders or 80 Single Unders

4 Rounds For Time(L1)

10 Strict Ring Rows

200m Run

30 Abmat Situps

80 Single Unders