Pic courtesy of Pennsylvania Capital-Star.  The Combat Pt Tent will be closed to day in observance of Labor Day, but that doesn’t mean you can’t get a WOD in.  Today’s can be done on the pull up bars by the track.

Warmup:

3 Rounds:

5 Inchworm push ups

10 Spider-Man Lunges

15 Air Squats

8 Kip Swings

then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

“Angie”

For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Complete all reps of each exercise before moving to the next.

Compare to 20220518

Time Cap 20 Min

Video courtesy of CrossFit HQ.

Not only do we want to re-test this benchmark, but also today is a great time to work rep cycling (stringing more and more reps together).  Learn to find a good rhythm on the movement rather than sprinting through the reps.

Scaling Options:

Pull ups -> Buddha Rows -> Ring Rows

Chest2Bar -> chin above pull ups

Push Ups -> push up off bench

Sit-ups -> feet anchored

Air Squats -> to depth

Cool Down:

Kneeling lat stretch – 1 Min per side

Tricep stretch on pole or wall – 1 min per arm

Video courtesy of Fitness Pain Free