Viribus CrossFit – Crossfit
PULL UPS
Pull-ups (Progression
– 2x 10 second hold
– 2×5 bar over chin hold
– 1×5 highest level ( this means either normal pull up or with a band)
3×5 Pull ups at highest level
With Superset 60 second plank)
METCON (AMRAP – Rounds and Reps)
8 Min AMRAP
16 Bumper Plate GTO 10/5KG
8 Down + Ups
10 Abmat sit ups
