CrossFit – Thu, Aug 20
We are helping Fresno Mission with a school supply drive! Please bring items and leave them in the bins upfront.
Pullup Strength Work (Checkmark)
Every minute for 12 minutes (3 rounds):
Minute 1
4 Strict Pull Ups
Minute 2
8 band assisted Pull-ups or Ring Rows
Minute 3
12 Seated Banded Lat Pulldown Holds
Minute 4
Rest for 1 minute
Metcon (Time)
For time with a partner:
5-10-15-20-25-20-15-10-5
Calorie Row or Ski
Time Cap: 17 minutes
Coach’s Notes: Format is I go, you go. Partner A does 5 cals then partner B does 5 cals. Then both do 10 nd continue in that fashion until completed. Rower must be cleared back to zero calories every round.
Coach’s Notes: The Strict Pull-ups should be 4 challenging reps done UB full ROM. Stronger athletes should do these weighted. The 8 reps on minute 2 is more about a quick pump still working full ROM.