* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting

WOD:

1) Single Leg Box Jump: 5/side Every 1:00 x 10 sets

Warm-up as needed. Start with a lower box and build up as deemed fit. Land on one fit, then step down. Alternate legs each rep.

2) Kettlebell Windmills: 3/side Every 1:00 x 10 sets

This is a running clock, your first set of Windmills starts at the end of the last set of Box Jumps. Start with a light load, focus should more more on positioning then load. If you have good flexibility, add load accordingly.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 10 minute AMRAP:

5 Pull-ups

10 Deadlifts 115/75

20 Wall Balls 14/8

Extra Work:

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Because I know we’ve got tons of riders at CVCF…get pumped for summer!