1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

1.23.15 Friday WOD

January 22, 2015

Those of you interested, its that time again! Make sure to sign up for the CrossFit open! Ask a coach for more details
Open Sign upDSC_0415

Warm up

 4×0:20 Seated Pike Stretch

 3×0:40 L-Sit on Parallettes

 3×1:00 Handstand Hold


 Overhead Squat


 (Higher sets acting as warm up to building to a heavy 1 rep – Those with mobility issues, be careful and use this more as a skill. Work on hanging out in the bottom position – getting as comfortable as possible down there.)



 5 rounds for max reps. There is NO time component to this WOD

 -Bodyweight bench press (e.g., same amount on bar as you weigh)

 -Pull ups

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