Pull-up work

Posted: 29th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up

(No Measure)

Every 90 seconds, for 12 minutes (8 sets

Two sets of:

5-7 Wide Grip Pull-Ups

Rest 45-60 seconds

5-7 Pull-Ups

Rest 45-60 seconds

5-7 Underhand Grip Pull-Ups

Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups (Alternate touching your chin to a hand each rep)

Rest 45-60 seconds

Metcon

Burpee/Run/Row (Time)

For time:

15 Burpees

Run 400 m (10 laps around the gym)

15 Burpees

Row 400 m

15 Burpees

Run 400 m

15 Burpees

Row 400 m

Rx+ Wear 20 lb vest

Buy-Out

Running Warm-up (No Measure)

20 meters each

-sideways jumping jacks

-A skips

-toe up toe touch

-shuffle

-lunge

-heal walk

-carioca

-butt kick

-tin man

-high knee

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