A. Pull-up negatives (start by standing on top of box and in top portion of pull-up, lower yourself as slowly as possible) Do 3-5 reps x 5 sets and stop just short of failure. Rest 2 minutes
+
partner workout
8 rounds (P1completes a full round, then p2 complete a full round)
8 rounds (P1completes a full round, then p2 complete a full round)
12 KBS - moderate weight
12 weighted sit-ups
Airdyne 15 calories
CrossFit
A. Weighted Pull-ups 3-4 reps x 5 sets. 2 seconds on negative portion. Rest 2 minutes.
+
partner workout:
10 rounds (P1 completes a full round, then p2 completes a full round)
10 rounds (P1 completes a full round, then p2 completes a full round)
15 KBS - moderate weight
15 weighted sit-ups
15 box jumps 24"/18"
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