Pre Open WOD 2
Establish a 5RM Bench Press
(butt stays on bench, bar must touch chest all 5 reps and come to full extension)
8:00 AMRAP of
(scaled men use red band, women use blue band. masters men use blue band, women use medium band)
(scaled & masters=ring rows)
50ft shuttle run in 25ft increments
Max Ring Muscle Ups
(scaled & masters=unassisted pullups)
*Each pound on the bench press (weight of 5rm), rep, and 25ft shuttle run increment = 1 point. Score = total points.*
*Saturday, January 13th is Cardinal Fitness Day at the Yum!. The Cards play Virginia Tech at 4:00pm. With the following link you can get discounted tickets as a CrossFit the Ville member! After the game there will be a CrossFit wod on the court along with several other workout sessions. Lets get a big group together and represent The Ville at the Yum center! Family is invited as well.
*The next Strength Program will start January 7th. Email Eric for more info: Fallscitystrength@gmail.com.