Viribus CrossFit – Crossfit
PULL UPS PLUS SUPERSET
Pull-ups
(15 mins) Pull-ups
Intermediate Group
A) 3 x 5 Strict Pull-Ups
Superset with 60: plank each side
B) 3 x 20 second Chin-over-Bar Hold
Superset with 10 ring rows
Beginners Group
A) 3 x 3 Pull ups with most challenging band
Superset -30 sec plank each side
B) 3 x 10 second Chin-over-Bar Hold ( with band)
Superset 10 Skull crushers- one KB
Score max highest level pull Ups
METCON (AMRAP – Rounds and Reps)
5 rounds:
1 Minute max KB Snatch
Rest 30 seconds.
1 Minute: Max sit ups
Score Snatch Reps
