Main – CrossFit
Test
1: 1 Min AMRAP Strict Pullups (AMRAP – Reps)
Chin must come over the bar. Do not count the rep if it does not come over the bar.
Gymnastics
2: Metcon (No Measure)
A. 6 x 1 Legless Rope climbs ( 15′ or as high as possible) + 3 Rope Climbs with legs
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B. 7 Minute EMOM: 4-7 Kipping CTB Pull-ups
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C. Perform the Push-up 5 Complex with Band resisted ( Light resistance Band)
keep reps maintainable, if you know you can always hit 3 in each position, then hit 3.
DEMO: http://instagram.com/p/t0eg7ivDa0/?modal=true
DEMO: https://www.youtube.com/watch?v=2qnFiRL2dA8
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D. 4 x 5 GHD Situps
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