5 Rounds for time:
20 Shoulder to Overhead Rx 30/20 Rx+ 40/30 Comp 60/40kg
Home WOD (Compare to 14-04-20)
| Benchmark week | “Chelsea”
30 min E.M.O.M: 1 Round of Cindy
(Comp: Strict Pullups)
5 Pullups or Table/Towel Pulls
15 Airsquats (Scale back the reps if you cannot finish inside the minute: 3 pullups, 6 pushups, 9 Airsquats, or different numbers if needed. Scale down the number of reps BEFORE you scale back the movements.) Warm-up:
“The official CF warm-up”
3-5 Pullups or Table/Towel pulls
*30 sec Stretch: Hipopener, Samson stretch
Start easy and safe on the movements: Perhaps pushups on the knees first, Strict pullups before gymnastics variations.
Build-up your speed in the last 2 rounds of the warm-up.
In order to finish the workout completing all the work inside each minute, you should start the workout with 40-45 seconds working each minute. Scale down accordingly.
Watch our Social Media stories for variations on the Pullups.
Set your 30 min E.M.O.M. Timer and 3.2.1..GO!!
Workout explanation, movement standards and options: