Barnes Corner CrossFit – CrossFit

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Pull-Up Progression Drills

Movement Prep

10 Scap Pull-ups

5 Lat Activations (Press Down on Bar)

1-3 Strict Pull-ups or Ring Rows

5 Controlled Swings

5 Kip Swings

3 Pull-ups

Movement Substitutions

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

Front Squat (3×5)

15 Minutes.

2 Warmup sets then 3×5.

One Set Every 3 Minutes.

Progressive loading or stick with same weight if challenging.

Workout of the Day

Wasabi (Time)

For Time:

1,000 Meter Run (5 Laps)

40 Pull-ups

30 Front Squats (135/95)(115/80)

20 Barbell Facing Burpees

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