Pulling up into the weekend !!!!
2 rounds modified crossfit warm up
10 ring rows
10 push ups
10 sit ups
200 m run
5 3-minute rounds of:
20 push press
Max-rep weighted pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.
22.5 -20-15-10-5-kg. weighted pull-ups
Women:43kg. press; 12.5-8-6-4-3-kg. weighted pull-ups
Squeeze your butt!!. Your legs should be doing most of the work in a push press. Drive hard with the legs and squeeze your butt. This will save your shoulders for the pull ups.