Wednesday Workout: Pull-ups, Box Jumps, Lunges and Rowing

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WOD

Level 1

AMRAP 15:

  • Ring Row x 5
  • Box Jump Step Down (18/12) x 10
  • Walking Lunge x 12 (6/side)
  • Row x 400m

Level 2

AMRAP 20:

  • L-Sit Pull-up (strict) x 5
  • Box Jump Over (with Step Down) (24/20) x 10
  • Sandbag Weighted Lunge x 12 (6/side)
  • Row x 500m

Notes: Scale L-sit pull-ups as you would normally scale a pull-up (i.e. regular strict pull-up –> kipping pull-up –> jumping pull-up, and so on), or scale reps to 3 each round.  Since there is a chance we won’t have enough rowers, you can sub Airdyne (~30 cals) or start staggered with someone else (i.e. one person starts 2-3 minutes later so that you don’t get hung up on rowing part).  Running is also an option (400m) if it’s not raining or too hot outside.

ANNOUNCEMENTS

Please Vote CrossFit Charlottesville For Best of C-VILLE!

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9 Comments on “Wednesday Workout: Pull-ups, Box Jumps, Lunges and Rowing

  1. 4+57m on rower (did 3 strict pullups, 20″ box, 38# bag (I think))

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