Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
GWOD #5
Warm-up
Dodgeball
Skill
5x10s Handstand w/spot
2×5 Forward Rolls
3×5 Swings (rings out on back swing, concentrate on form)
2×3 Ring Pull-ups (false grip, High pull w/spot)
2×2 Skin the Cat (advanced)
Advanced only
Routine:
2 Ring Pull-ups
Hanging L-Sit Hold 3s
3 Swings
Swing to inverted Hang
Pike down
Skin the Cat Hold 2s
About The Author
oleglorycrossfit
CrossFit Level 1 Trainer