07/15/2015

West Little Rock CrossFit – CROSSFIT

5 minutes of pull-up drills/review

EMOM x 8 minutes:

Rx:

2 max height kips on pull-up bar

*Try to bring the bar to your hips

Then….

1 set max reps. Record any progressions used and if you performed them with a kip or strict.

For time, complete the following:

600m Run OR 800m Row

50 Box jumps/step ups

30 Pull-ups

400m Run OR 500m Row

40 Box jumps/step-ups

20 Pull-ups

200m Run OR 250m Row

30 Box jumps/step-ups

10 Pull-ups

Rx+:

C2B Pull-ups

Time cap = 25:00

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I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

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Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

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If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

Talk with a coach about your goals. Get the plan to achieve them.

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