1/23/18

22
Jan

1/23/18

Announcements

Register for the 2018 CrossFit Open below:

https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games

CrossFit Ferus – CrossFit

Pull-Up Week 4

Pull-Up Progression Week 4

3 weighted chin ups plus 1 weighted pull-up

AHAP with 5 attempts

* when failure is reached you will perform 10 tempo ring rows with feet on the box. Tempo will be 313 (:3 pull,:1hold,:3 lowering) aim to bring chest through rings *

Metcon (4 Rounds for reps)

3:00 AMRAP/Rest 2:00/Repeat for 2 rounds

10 HSPU’s

40 Double Unders

Rest 2:00

20 Push-ups

40 Double Unders
Buy-Out:

3 sets

10 Reverse Hypers

5 Pike Ups w/ feet on rower