CrossFit C2L Naperville, IL / CrossFit C2L Plainfield, IL

Welcome to day two of Pull Up Month! If you haven’t done your initial max pull up test make sure you do it so you can track your progress this month. So exciting!

Warm-up

400m Run

30s ea:
High knees
Butt Kickers
Soldier Kicks
Scorpion Stretches
PVC OHS

200m Run

20s ea:
High knees
Butt Kickers
Soldier Kicks
Scorpion Stretches
PVC OHS

100m Sprint

Skill / Strength

Pull-Up Week 1, Day 2

Push-Ups – 1 Set, Max Effort
Push-Ups – 3 sets @ 40% of max reps

4 x 8 Single Arm DB Rows

Metcon – TIME

3 Rounds (16min Time Cap)

Rx+
500m Row (or 400m run)
12 OHS (155/105)
15 Box Jumps (30/24)
Rx
500m Row (or 400m run)
12 OHS (135/95)
15 Box Jumps (24/20)
Lvl 2
500m Row (or 400m run)
12 OHS (115/75)
15 Box Jumps (20/16)
Lvl 1
500m Row (or 400m run)
12 OHS (95/65)
15 Box Step-Ups (24/20)

 

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