190611

Carlisle CrossFit – CrossFit

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Gymnastics

Pull Up Progression

Hang from bar (alternate hollow position/arch position)

8 rounds: 5 seconds on: 10 seconds rest

Rest 1:00-2:00 minutes

Hold top of bar

8 rounds: 5 seconds on: 10 seconds off (or as long as possible)

Rest 1:00-2:00 minutes

Tempo ring rows: 3 sets of 8 with :60 rest, 0330

Metcon

Metcon (Time)

Buy-in with 400 m Run

21-15-9-3

LVL 3(RX)

Deadlifts (225/155)

C2B Pull Ups

400 m Run Between Each set

LVL 2

Deadlifts (205/135)

Pull Ups

400 m Run Between Each set

LVL 1

Deadlifts (185/125)

Ring Rows

200 m Run Between Each set

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