Pullups + Hang to Overhead

Aug 31, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Double Pushup Inchworms

15 Scap Pullups

15 Banded Face Pulls

15 Banded Ext. Rotation w/ Press

15 RKBS (moderate)

10 DB Rows / arm (heavy)

10 Band Pull Aparts

0:30 Chinup Grip Hanging Hollow Hold

Waiter’s Walk (heavy)

0:30 Handstand “Stuff”

Strength

L-Sit Pull-ups OR Weighted Pull-ups.

L-Sit being the priority, Weighted Pull-ups if you cannot complete the L-Sit Pull-ups.

L-Sit Pull-ups (10-8-6-4-2)

Every 2 minutes, perform a set. If you cannot perform the reps unbroken, aim to complete reps within each 2-minute time frame.

L-Sit Pull-ups (10-8-6-4-2)

Every 2 minutes, perform a set. If you cannot perform the reps unbroken, aim to complete reps within each 2-minute time frame.

Weighted Pull-ups (5-5-5-5-5)

15 minutes

Metcon

Metcon (Time)

20-15-10-5

Pull-ups

12-9-6-3

Hang to Overhead (115/75)
Aim to start both movements for 20/12 unbroken. This should be quick!