CrossFit WOD, May 14, 2018

CrossFit WOD, May 14, 2018

WOD for 5.14.18

Mobility
Warm-up
Squat Mobility 2.1
Calf Foam Roll x 1 min ea. side
Dorsiflexion Matrix x 1 min ea. side
Goblet Squats w/Toe Lift Off x 20 reps each side
Metcon (AMRAP – Reps)
AMRAP x 20
200m Run
1 Bar Muscle-Up
200m Run
2 Bar Muscle-Ups
200m Run
3 Bar Muscle-Ups
200m Run
4 Bar Muscle-Ups
…etc

Score is the total number of completed bar muscle-ups

Metcon (AMRAP – Reps)
AMRAP x 20
200m Run
2 Chest Touching Bar Pull-Ups
200m Run
4 Chest Touching Bar Pull-Ups
200m Run
6 Bar Muscle-Ups
200m Run
8 Chest Touching Bar Pull-Ups
…etc

Score is the total number of completed chest touching bar pull-ups

Chest to bar has always meant that your sternum (aka "breast bone") must come into contact with the pull-up bar.

There are some of you who count bad reps where your chest gets "close" to the bar. Those don’t count. If someone told you otherwise they lied to you. If you don’t know no you know.

Metcon (AMRAP – Reps)
Fitness
AMRAP x 20
200m Run
2 Pull-Ups/Ring Rows
200m Run
4 Pull-Ups/Ring Rows
200m Run
6 Pull-Ups/Ring Rows
200m Run
8 Pull-Ups/Ring Rows
…etc

Score is total number of pull-ups.

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