Kneel Armstrong

CrossFit tri-cities 60174

CrossFit 333 St. Charles, IL Kneel Armstrong

Strength/Skill

Drill wall balls
-get deep in squat
-catch ball high and hold it high
-work to hit same spot on wall with constant velocity
Work to a sets of 20, 30, and 40 unbroken

Strict Pull ups to exhaustion:
Perform max effort strict pull ups with no band – quickly move to green and perform to failure.  Continue with black band and finish with purple band.

WOD –“Kneel Armstrong”

3 Rounds for time

15 double unders/ or attempts (no singles permitted)

15 box jump 24/20

15 wall balls

Midline

2 – 1 minute plank holds 30 seconds rest