CrossFit WOD, December 17, 2018

CindyInspirationWarm-upWarm-upI. Heartrate: 3 Rounds
12/10 Calories
10 second Push-up hold top
10 second Push-up hold bottom
5 slow eccentric Jump Squats

II. Skill: Pull-up TesterSkillPull-up testerPullup tester:
a. 3/1 Strict Pullup, if so move to b.
-if not perform 3×5 banded or 10 ring rows.
b. 7/5 Kipping Pullups, if so move to c.
-if not perform 3x 3-5 reps
c. 7/5 C2B, if so move to d.
-if not perform 2x 3-5 reps
d. Bar Muscle-ups
(check out the Pull-up program in the TFA FB page to progress your pull-ups whether you have 0 or 30.)MetconCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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