CrossFit – Tue, Jun 9

American Fit Co Northwest – CrossFit

Gymnastics (Strict Pull Up) (Checkmark)

Warm-up (All Levels):

Complete 2 rounds of:

20 Scap Pull Ups

5 Strict Pull Ups OR 5 Ring Rows

Level 1:

8 minutes to work up to 1 set of Max Unbroken Band Assisted Pull Up

*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

Level 2:

8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups

*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

Level 3:

8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up

*Recommended rest would be about 90 seconds between attempts.

You can use a dumbbell between your legs or attach weights to a belt.

Metcon (Time ↓ Shorter is Better)

10 rounds:

15 Situps

1 Rope Climb