WARMUP
5 min cardio
5 min foam roll
5 min coach’s choice stretching
STRENGTH/SKILL
4 week Pull-up Program – working off of your max reps (use a band if that’s what you used to text your max reps).
Do all of the pull-ups, then all of the negatives, then Scap retractions, then Ring Rows. Do not superset. This should take at least 20 min.
3 sets pull-ups at 50% of your max reps (use your band) – ex: my max is 10, so I’ll do 3×5
3×5 negative pull-ups (or rows) (use your band)
3×5-10 Scap Retractions (no band)
2×5-20 Ring Rows (burn out sets) – go low enough to make sure you burn out before 20
WOD
20 min for Quality – RPE 6-7 (recovery)
200m Run
30 sit-ups
20 Russian KB Swings
10 Single KB RDLs (not single leg)
5 Bench Press (from the rack)
*Athletes choice on weights / think recovery
CrossFit Reserve 