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Components

Weighted Pull-ups

Strict Pull Up

Charlie Horse (Perfor ...

Charlie Horse (Fitness)

Settings

Workout

CROSSFIT WOD

📢Coach lead warm up:

Weighted Pull-ups (5 reps same weight across EMOM for 5 min)

The Strict Pull-up

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Strict Pull Up (8 reps EMOM for 5 min)

*8 banded Pull ups
*4 - 4 sec negatives
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Charlie Horse (Performance) (Time)

For Time: (20#/14#)
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

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Charlie Horse (Fitness) (Time)

For Time: (12#/8#)
10 Wallballs, 15/12 Calorie Row
20 Wallballs, 15/12 Calorie Row
30 Wallballs, 15/12 Calorie Row
40 Wallballs, 15/12 Calorie Row
50 Wallballs, 15/12 Calorie Row

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Whiteboard:

Monday, September 16, 2019

Male Clients