CrossFit – Tue, Apr 7
Bring a Buddy Week is 4/13-4/18. Tell your friends and family! Stay tuned for details.
Performance & Fitness
Pull-up Strength work (Checkmark)
EMOMx4:00
2 Pull-up Negatives (3-5 seconds)
Directly into:
Every 2:00 x 2 Sets
6-10 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAPx12:00
20/15 Calorie C2 Machine or 15/10 Calorie Echo*
15 Wall Balls (20/14)
*C2 Machines: every 4/3 Calories counts as 1 rep
Echo Bike: Every 3/2 Calories counts as 1 rep
Coach’s Notes: Leave a note in the comment section of which machine you used. Wall Balls should be unbroken.
Coach’s Notes: For the negatives start each rep with chin above the bar and take a controlled 3-5 seconds down to a dead hang. These can be weighted, bodyweight or with a band. the 6-10 Strict Pull-ups should be unbroken.