The CrossFit Treehouse
ESSAYS | BY LISBETH |
“The old tree house looks a little different but it’s still a place where you’re safe to dream and folks will give you a hand up if you need one.”
WOD: As many rounds as possible in 12 minutes:
5 Push Presses @ 65% of body weight (OR scale to 90-100% of 1 rm shoulder press)
10 Push Ups
15 Double Unders (scale to 8 double-unders or 45 singles)
CWOD: PRACTICE for 5-8 minutes:
Butterfly Pull Up
Keeps legs together by holding a small towel between feet, see Blocking Movement for Quality Pull Ups
Practice for 5-8 min:
Pistol + Pistol with roll
Super Couch Stretch MWOD
Band Distraction Ankle MWOD
Re-Test Pistol
WOD: AMRAP 8 min: 5 butterfly pullups, 10 pistols (alternating legs-5 per leg)
