1/3/18

CrossFit Ferus – CrossFit

Pull-Up Progression (1)

Pull-Up 6 Week Progressions Day 1

-5 sets of :30 Chin-Up Hold

* rest 1:00 b/w sets

-3 sets of 6 Bent Over Y Raises with :5 hold at end range of motion

– Hanging Scap Activation 20 reps total of

:3 deadhang/:3 retraction/:3 lower to deadhang

Metcon (Time)

10 rounds for time:

4 DB OHS 55/35

8 Lateral PVC Hops 24”/20”

4 C2B Pull-ups

* alternate squatting arms each round *

22:00 Time Cap