First City CrossFit – CrossFit
Strict Pull Up
Pull ups
Test max STRICT pull ups
1 attempt with overhand grip
1 attempt with supinated grip
No loading here for anyone. Every athlete should get a max set of unbroken strict pull ups. Resting at the bottom is fine but athletes cannot come off the bar for the set to count.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Mobility
Forearm stretch – 1 min
Banded Across the Body Shoulder stretch – 1 min side
Runners Lunge – 1 min side