CrossFit – Wed, Apr 22
General Warm-up
Strict Pull Up “Drop sets” (6 Rounds for reps)
Strict Pull Up “Drop Sets”
E2MOM (12 min):
6 Rounds
1 Hard Set of Strict Pull Ups
The set should be hard enough that the following set is less reps, but not hard enough that there is a steep drop-off. If you’re going to get more than 10, increase the range of motion to chest to bar for as many reps as you can in a set and cap the total reps at 10. If you drop below 5 reps in a round, grab a band.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Feel: Cardio/Gas
Pace: Sustain/Reach
Target Score: 12-18 minutes
Firebreather Score: sub 12
Extra Credit (6 Rounds for reps)
Post Metcon
4-6 Sets
5-15 GHD Sit Ups
Rest 2:00 between sets
3 rounds
200m Run
8 Pause PVC OHS
10 scap pull-ups>Kip swings> ring row/pull-up
:15 Handstand Hold