CrossFit – Wed, Dec 13
Warm up – Wednesday
400m run
For quality
40 scap pull ups
40 hand release push ups
40 sit ups
Met con – Wednesday (Time)
Partner AMRAP 20minutes
Partner 1: Mac Cal Row
Partner 2: 100 Single Unders (Rx+ 75 single crossovers)
Swap when skipping is complete
Skill Work (Max reps)
Pull up week 5 progressions
5 sets
8 negative pull ups
6 banded pull ups
4 strict pull ups
2 weighted pull ups
Rest: 90seconds between sets