Christine
Warm-up
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
Good Mornings
DB Press
250m Row
2 x 10 of:
Shoulder Dislocates
Good Mornings
DB Press
Weightlifting
Shoulder Press (Work up to a new 1-rep max)
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
18:00 cap
Scales for the Christine WOD
MOVEMENT SCALING
Row
Reduce meters to 250
Deadlift
Pick a weight you can do cleanly for 15 -20 reps in a row.
Fast singles/drop ok
Pick a height you can jump on cleanly for 15-20 reps, Step-ups
WORKOUT SCALING
Reduce box jump reps to 12 and Deadlifts to 6
