CFD – CrossFit
Box jump [24/20″]
45/30 cal row
Time cap: 22 minutes
Pull modification: banded pull ups (no more than a green + red band); jumping pull ups, ring rows
Box jump modification: step ups
This will be a lot of pull ups. Be smart how you break up the reps.
Deadlifts should be pretty light and can be strung together in big sets, if not unbroken.
Metcon (No Measure)
10 Tempo 1/2 GHD sit ups (3:3:3 )
10 Tempo Hip Ext (3:3:3)
GHD tempo: 3 second descent, 3 second hold, 3 second ascent
Hip Extension tempo: 3 second ascent, 3 second hold, 3 second descent
GHD sit ups are half reps (i.e. to laying flat)