Tuesday, September 13th WOD

Warm up:  Coach-led BW drills + mobility

Technique:  15 minutes spent on bar or ring muscle up technique/progressions

Gymnastics WOD:  Every minute for 15 minutes perform:


-1-3 Rope climbs at 15’ + 5 Box jumps at 30/24” (step down)

-10 American KBS at 70/53lbs + 5-8 Ring dips

-10-15 T2B + 5-10 HSPU



KCI CrossFit has subscribed to ROMWOD and will now be offering this several times per month.  Please read more in the link below:


Nick ProhaskaComment