Main – CrossFit
SKILL
Warm up should include pulling mobility.
Spend 20 minutes working on developing the strict pull-up
If you can do 10 or more strict pull-ups advance to weighted strict pull-ups and find your heaviest weight for 2 reps.
If you cannot yet do strict pull-ups work on the following progression
Negatives
– Standing on a box your chin starts above the bar, lower yourself down to a count of between 3 and 5 depending on your ability. Complete 3 times then rest 1 minute, for a total of 5 sets.
WOD
3 Rounds of:
AMRAP in 3 minute:
-15 KB swings (20kg/28gj)
-Max strict pull-ups
(Rest 1 minute)
SCALING
Reduce weight
Ring rows
