2
Jan
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