Friday, April 12th, 2019

CrossFit Prince George – WOD

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Warm-up

10 Minutes shoulder activation (crossover symmetry, bands, etc)

3 Rounds

4 wall walks

10 sec wall facing handstand hold

(Scaled: 4 walk from hands to toes out to pushup position, hold pushup plank position for 10 sec)

Squat Clean Prep

WOD

J.J. (Time)

For Time:

1 Squat Clean, 185#

10 Parallette Handstand Push-ups

2 Squat Clean, 185#

9 Parallette Handstand Push-ups

3 Squat Clean, 185#

8 Parallette Handstand Push-ups

4 Squat Clean, 185#

7 Parallette Handstand Push-ups

5 Squat Clean, 185#

6 Parallette Handstand Push-ups

6 Squat Clean, 185#

5 Parallette Handstand Push-ups

7 Squat Clean, 185#

4 Parallette Handstand Push-ups

8 Squat Clean, 185#

3 Parallette Handstand Push-ups

9 Squat Clean, 185#

2 Parallette Handstand Push-ups

10 Squat Clean, 185#

1 Parallette Handstand Push-ups
In honor of U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, was killed on March 22, 2010
To learn more about J.J. click here
Goal: 14 – 16 Minutes

Skill

Option 1:

10 x 1 Pullup Negatives

5 x 2 Strict Pullups (weighted)

3 x 10 Kipping Pullups

Option 2:

10 x 1 Pullup Negatives

5 x 2 Ring Rows (Feet Elevated)

3 x 10 Beat Swings

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