Gymnastics day: Pull-ups
- CrossFit Ardor
- Jun 2, 2020
- 1 min read
Strength: Pull-ups, Zoom at 7
Complex: start at 1 and build until you cannot complete the complex unbroken.
1 strict pull-up
1 kipping pull-up
1 butterfly pull-up
if you don’t have strict or kipping pull-ups you will do 5rds of max strict pull-ups.
If you can’t do pull-ups you will do 5rds of bent over rows (12 reps)
Met Con: 4rds (no time)
Dips amap
15 T2B
Warmup: 3rds
10 reverse flys (DBs or cans of soup)
10 hip extensions
5 stationary inch worms
Mobility: front rack, banded lat, child, pigeon
Zoom
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
https://us02web.zoom.us/j/6953024569
Meeting ID: 695 302 4569
Metcon 12 rings dips each rd. 15 T2B 11:29
Pull-up complex 1 strict, 2 kipping ea rd. Failed half way through round 6. Strict pull-ups were the killer. Not gonna lie.. a little disappointed