CrossFit – Wed, Oct 18
Announcements
Please join us in celebrating Disability Awareness Month! For the month of October we will be doing one WOD a week that will allow us to see and do things from a different perspective. Thank you to Coach Jay for all of his hard work putting these workouts together. I hope we can all challenge ourselves and also have some fun with these!
CrossFit 45 North – CrossFit
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Lower Body Adaptive WOD (Time)
For Time:
1 Legless rope climb (10 ft.)
30 x one-leg box thrusters (45# / 35#)
20 x jumping pull-ups
10 x ink-bird ball slams (40# / 20#)
1 Legless rope climb
20 x one-leg box thrusters (60# / 45#)
15 x pull-ups
10 x ink-bird ball slams
1 Legless rope climb
10 x one-leg box thrusters (75# / 55#)
10 x chest-to-bar pull-ups
10 x ink-bird ball slams
1 Legless rope climb
*Athlete chooses one leg before the WOD begins. That is the leg they must use for all single leg movements. They cannot change legs for these movements.
*Rope climb scale is accumulate 15 seconds in a rope hang. Feet must be off the ground, but not used to pinch the rope. It is an arms only hold.
*Scale for pull-ups is jumping pull-ups for all pull-ups.
*Jumping pull-ups are done using only the chosen leg.
*If you cannot hang from the rope for any length of time, you will do 5 ring rows with a 3 second hold at the top of the row.
