THURSEPT19 – Upper Pulling

CrossFitAllen – CrossFit


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)


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


Metcon (Time)

4 Rounds:

10 Strict Pull-ups | R+ 15

30 AbMat Sit-ups | 20 GHD

200 Meter Wall-Ball Run (20/14)


2 Rounds, Not for Score:

400 Meters Run Light

300 Meters Run Moderate

200 Meters Run Fast

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