5.6.15 Lone Tree CrossFit Gym Workout WOD

By 05/05/2015 No Comments



A.  EMOM for 14 minutes:

Odds: 3-5 Ring Dips OR 8-10 pushups

Evens: 3-5 Strict pull-ups OR 3-5 Ring Rows

Pick a Rep range that you can sustain for all sets of the 14 minutes.  For scaling, the odd minutes should be a pushing movement and then even minutes should be a pulling movement.


B.  2 Rounds:

25 Deadlifts (185#/135#)

25 Push-ups

25 KB Swings (53#/35#)

25/side Overhead Lunges (45#/25# plate)


Video explanation of the ring dip: https://www.youtube.com/watch?v=afnEmGzx0Oc

steven s

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