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CrossFit Empire South – CrossFit

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Skill Work

Weighted Strict Pull-Ups (5 Rounds for weight)

Pre-workout:

5 sets for load:

3 weighted strict pull-ups

Metcon

Conditioning (Time)

RX

For time (15 min. cap):

100 burpee pull-ups

– Pull-up bar is 12 in above reach.

INTERMEDIATE

Same as Rx’d

BEGINNER

For time:

100 jumping pull-ups

– Pull-up bar is 6 in above the top of the head.

Cooldown Stretch (Checkmark)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.

Post Workout Mobility

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