9/18/2019

Coach Led Dynamic warm up

9/18/2019 - Pull up Benchmark

Score Type:: Rounds and Reps

Description:

Go through each before testing...
1. 3 rounds of 5 ring rows
2. 3 rounds of 15 KBS
3. 3 rounds of 20 sit ups
4. 2 rounds of 10 scap pulls
5. 2 rounds of 10 kip swings
6. Rest 2-3 mins
7. Take 1 set to see how many unbroken Pull ups you can do
- Can be strict, kipping, butterfly, muscle ups, or banded pull ups

(25 min)



9/18/2019 - Metcon

Score Type:: Calories

Description:

10 rounds of Bike Sprints

*15 seconds of work / 1:15 of rest


(15-20 min total)

CrossFit446