CROSSFIT
SKILL
3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs
-Rest as Needed b/t Sets-
WORKOUT
5 SETS*
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps Pull-Ups w/ Time Remaining…
*Weighted Vest Optional.
-Rest 1:00 b/t Sets-
(Score is Lowest Reps of Pull-Ups)
SPARK
PUMP
E2:15 X 6 sets
14 Renegade Rows (no push ups)
6 Dbl DB Push Press
(Score is Weight)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – :50 Russian KB Swings
MIN 3 – :50 Floor Press
(Score is Weight)