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Components

Metcon

Monday

Warm-up

GENERAL WARM-UP | 7:00
3 sets:
Run 100 m
15 banded pull-aparts
10 banded pass-throughs
10 kip swings

Skill

BUTTERFLY PULL-UP PROGRESSION| 7:00

Workout

Metcon (Time)

RX

5 rounds for time:
20 pull-ups
400-m run

Metcon (Time)

INTERMEDIATE

5 rounds for time:
12 pull-ups
400-m run

Metcon (Time)

BEGINNER

5 rounds for time:
10 jumping pull-ups
200-m run

Post Workout Skill

4 sets:
:30 L-sit hold
15 seated leg raises

Stretch

COOL-DOWN STRETCH | 3:00
3 sets:
10 Cuban presses (PVC)
:20 doorway pec-stretch/side

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, April 04, 2022

Male Clients

luke
goshulak

CrossFit: 5:30 AM

14:20

2 min assault bike instead of run. Pu’s- unbroken except last set

Female Clients