10-17-18 Pullup Progression Week 2

16
Oct

10-17-18 Pullup Progression Week 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250m Row

Then…

Quad Stretch

Knee to Chest

Soldier Kicks

Active Spiderman

Side Lunges

Inch Worm + Push-up

Then…

2 Rounds:

10 Scap Pull-ups

10 Ring Rows

10 Banded Pull-Aparts

Gymnastics

Metcon (5 Rounds for reps)

5 sets:

12 sec isometric chin up hold

8 Supinated grip bent over rows

Max strict pull-ups

–1-2 min rest between sets–
Record total reps of pull-ups.

Metcon

Metcon (AMRAP – Reps)

AMRAP 13:

60 Dumbbell Snatches 35/25#

50 Wallballs 20/14#

40/30 Calorie Row

30 Burpee Box Jump Overs 24/20″
RX+: 50/35#, 30/24″