Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
15/12x Cal Row
15x Banded Pull-Aparts
20x Russian KB Swings
2:00 Low Dragon Pose (1:00 Each Side)
Strength
Strict Pull-Ups (Max Effort Set)
Strict Pull-Ups (3x @ 80%)
Perform 3 sets at 80 percent of your max effort set.
(Ex. 80% of 12x Strict Pull-Ups = 9)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups