THURSEPT19 – Upper Pulling

CrossFitAllen – CrossFit

Warm-Up

2 minutes:

Buddy 1: 1:00 Banded Lat Stretch

**Buddy 2: **1:00 Active Divebombers

Switch Stations at the 1:00 Mark

2 Minutes:

Buddy 1: AbMat Sit-ups

Buddy 2: 100 Meter Run

Switch Stations When Buddy is Back From Run

2 Minutes:

Buddy 1: Hollow Hold

**Buddy 2: **Line Hops (side to side hop over line on floor)

Strength

Weighted Pull-ups (Build To 1 Rep MAx)

Weighted Strict Pull-Ups – For athletes who aren’t quite ready to add weight, this is a good opportunity to go with a light band or even go for their first strict pull-up

Conditioning

Metcon (Time)

4 Rounds:

10 Strict Pull-ups | R+ 15

30 AbMat Sit-ups | 20 GHD

200 Meter Wall-Ball Run (20/14)

Extra

2 Rounds, Not for Score:

400 Meters Run Light

300 Meters Run Moderate

200 Meters Run Fast

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s