The Hangar Gym – CrossFit
Skill
Warm-up (No Measure)
Strict Pull Up Skill Work:
Perform the following to work on attaining strict pull ups or increasing your current Max Reps:
1. Dead Hang: max hold 3 attempts
2. Negatives: 3 sets of 5 jumping negatives. Jump up to position with chin over the bar and SLOWLY lower to full extension. Step back on box and repeat. (90 second rest between sets)
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups