CrossFit Love 10.6 | CrossFit WOD Philly

 In WOD

CrossFit Love 10.6 | CrossFit WOD Philly

“Talent wins games, but teamwork and intelligence wins championships.” -Michael Jordan

Pre-Session Gymnastics

L-Sit Leg Lift, in Top of Chin up, then lower to an L, hold Max x 3
Strict Ring Dips 5 x 10 @3111 @ 20 /14 weight vest
Ring Chest Flys 5 x 10 (if -10 then max) *feet on box to scale up
Freestyle Handstand Holds 10:00 Skill Work > > :35 hold; :85 rest

WOD

In 20:00 work up to a heavy Split Jerk.

Strict MU Skill & Strength Work:
Wrist prep 3 x 10 reps in each position
Tennis Ball False Grip Holds
Band MU Kneeling 5 x 3 w :03 pauses in each position
False Grip Pull-ups2 x 8 *max if less, touch chest

5 Rounds
2 Front Squats @ 255 / 155
4 Strict MU *scale is 8 Ring Dips > 16 Close Grip Push-ups
2:00 Rest

ROMWOD - Optimize Your Range of Motion
 

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