Thursday, June 21, 2012

Sumiko, who’s a couple of weeks into CrossFit, nails double-unders during the WOD.

Daniel, Diana’s son, plows through unassisted ring dips.

Here’s the workout for Thursday, June 21, 2012:

A. Make up skill / strength

Take the first 20 minutes of class to make up missed skill and/or strength work, tackle weaknesses and stretch.

B. Metcon

In 15:00:

Run one mile, then AMRAP:

5 strict pull-ups

10 clapping push-ups

15 jumping air squats

(Modifications include kipping / assisted pull-ups or ring rows; push-ups on feet or knees; air squats.)

* Score is rounds and reps completed of pull-ups, push-ups and squats.