PG Crossfit – CrossFit
230523 (7 Rounds for weight)
– RX –
For load:
3-2-2-1-1-1-1:
Weighted pull-ups
– INTERMEDIATE –
7 sets for reps:
Max-reps strict pull-ups
– Athletes who can perform 5+ pull-ups should perform this workout RX’d.
– BEGINNER –
7 sets for reps:
1-5 banded strict pull-ups
– Athletes who can perform at least 1 strict pull-up should perform the intermediate option.
Skill Work (AMRAP – Rounds and Reps)
Post-workout:
In 6 minutes:
Climb the Ladder
1 Toes to Bar
1 Push Up
2 Toes to Bar
2 Push ups
3 TTB
3 push ups
Continue climbing for 6 minutes.
General Warm-up (No Measure)
2 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans
2 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups