Crossfit Real Life – CrossFit

Warm-up (No Measure)


R1 DB Thrusters

R2 High Knees

R3 1/2 Burpees

R4 Superman (bar)

R5 Hollow Hold

Stretching and mobility

Pull Up Strength Building #1 (Weight)

3 Rounds –

(30 sec on 10 sec off)

R1 DB Curl and Press

R2 DB Bent Over Rows

R3 Kettlebell bottom up press

R4 Lateral Raises

R5 1 min rest

Pull Up Progressions (No Measure)

10 min EMOM – 25 Seconds work – 35 seconds rest


Level 1: Passive Hang

Level 2: Active Hang


Level 3: Chin Over Bar Hold

Level 4: Negatives


Level 5: Segmented Negatives

Level 6: Partial Pull Ups

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

8 Burpee Box Jumps

10 Wall Balls (20/14)

1 KB Field Farmers Carries (24 each /16 each)

By | 2019-10-16T19:46:18+00:00 October 16th, 2019|Fitness|0 Comments

Leave A Comment