WOD 6 May 2014

06 May


Level 2

Dips (not on rings)
Less than 5: 5 negatives with 90 sec rest, then 3×5 assisted
Between 5-10: 5×5 with only bodyweight, 90 sec rest
More than 10: two warm up sets then work up to a heavy 5

Headstand/handstand practise – 5 x 20 sec hold

4 rounds for time:
400m run (block)
15 pull ups

Level 3

Weighted dip (not rings) – heavy 5

Handstand hold – 10 minutes on max hold attempts

4 rounds for time:
400m run (block)
15 pull ups

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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