CrossFit Hertford Workout of the Day 17/01/14

Warm Up: 

5x5 strict ring dips (add weight if you can) 

EMOM for 12 mins: 

ODD: 6 C2B pull ups kipping(Scale is normal pull ups)  

EVEN: 12 burpees                           

TECHNIQUE: 

Pistols and pistol progression (using rings band etc)

WOD: 

21-15-9 

Calorie row 

KB swings 24/16 

Rest 2 mins 

9-15-21 

KB swings 24/16

Calorie row

Programme by Josh

Results

We wish Coach Josh the best of luck this weekend at the Battle of London!

Updates will be posted on our facebook page.

Also we will be closed over the weekend as we will be there shouting at the top of our lungs supporting Josh.

Mike demonstrating the floor press