DATE – Saturday
Warm-up: 7-10 min dynamic lengths
Mobility: Banded shoulder stretches, pre squat hip prep
Review 4 body weight movements / standards / modifications
5-10 min to prep for WOD / Practice kipping pull-ups
WOD A) CrossFit.com benchmark “Barbara”
5 rounds for time:
20 pull-ups
30 push-ups
40 ab-mat sit-ups
50 squats
Rest exactly 3 minutes between each round. Your score is the total time to complete, minus the 12 min rest periods.
Newer athletes scale to 3 rounds or scale reps in each set down to keep moving.
