Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!
CFPC – CrossFit
100′ Waiters walk per arm
12 “Heavy” KB Deadlift
6 sets, 1 every :90 sec:
Level 1- 5 Barbell Pull-ups
Level 2- 5 Strict Pull-ups (1 set)
Level 3- 5 Weighted Pull-ups
Barbell pull-ups; place bar across J-cups on squat rack. Seat yourself directly under the bar with arms extended overhead. Grab bar and pull vertically till chin passes the barbell. Do NOT lean back. Pull up in seated position.
Record heaviest weighted set, or scale used in comments.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 Burpees to 6″ target
9 Front Squats @50%
6 Strict Pull-ups