Pull-ups + T2B/C+J

Dec 11, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Scap Push-ups

10 Scap Pull-ups

15 Banded Face Pulls

5 Double Push-up Inchworms

10 Banded Low Ext. Rotations / side

15 GHD Hip Extensions

10 DB Rows / side (moderate)

15 V-Ups

0:30 PVC Front Rack Stretch / side

5 Big Kips

5 Pull-ups

5 Toes-to-bar

15 RKBS (moderate-heavy)

Strength

Weighted Pull-ups (2-2-2-2-2RM)

15 minutes

All pronated grip

Pull-ups (Sub-max kipping pull-ups every 2 Minutes x 3)

You have T2B after this. Don’t push it too far.

Metcon (Time)

For Time:

30 Ground to Overhead (155/105)

EMOM starting at 0: 7 Toes-to-Bar
9 minute timecap

Choose a weight you’d be able to touch-and-go for multiple reps at a time. T2B is meant to be 7 unbroken every round, so if this number is tough, scale your modified exercise down, but keep the rep count at 7 regardless.

Metcon