CrossFit LaSalle – CrossFit

Warm-up

Gymnastics

A: Pull-Ups 2 (15min)

Lv1. 3 x 10 Ring Row (toughest progression possible)

and then 3 x 12 Banded Face Pull

Lv2. EMOM x 5 Max Unbroken Strict Pull-ups

and then 10 Hollow Rocks per minute

Lv3. 20 Kipping or Butterfly Pull-ups AFAP

Lv4. Butterfly Pull-Up Practice if you still need it

Lv5. Max set of Butterfly Pull-ups

Metcon

B: Metcon (AMRAP – Reps)

20min team of 2

30 kbs

30 t2b

30 push press

30 box jump overs

Cool Down