Crossfit Lillington – CrossFit
Focus on maintaining tight mechanics as you build in weight towards your Weighted Pull-Up.
Maintain a consistent hard Push on the Bike today. Focus on keeping the same targeted goal for both the Pull-Up variation and Hand Release Push-Up.
Warm-up
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
3 SETS
5 Reps of IYT with Light Weights*
Into…
3 ROUNDS
:45 Bike @ Moderate Pace
12 Banded Lat Push Down
12 Banded Face Pull
12 Banded Tricep Extension
12 Alt. Shoulder Taps
*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of IYT with your arms. I for 5 Reps, Y for 5 Reps and T for 5 Reps = 1 Set.
Strength
Weighted Pull-ups (5-5-5-5*)
*Weight starts light, build to Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – :50 Max Strict Pull-Ups or Feet Elevated Ring Rows (Rx+); Ring Rows (Rx)
MIN 3 – :50 Max Hand Release Push-Ups
*Optional for Feet elevated Ring Rows
(Score is Total Reps of Minutes 2 and 3. Do NOT count bike cals in reps.)