In warm-up make sure to do the following:
5 sets of 5 of banded pull-ups. Use least assistance possible. No kipping.
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Complete 4 sets of the following for max total reps:
60 Seconds of Wall Balls/Goblet Squats
60 Seconds of Box Jumps
60 Seconds of Airdyne/Row
60 Seconds of Push Press: Dumbbells or Barbell @ 95/65, 75/45
60 Seconds of Wall Balls/Goblet Squats
60 Seconds of Box Jumps
60 Seconds of Airdyne/Row
60 Seconds of Push Press: Dumbbells or Barbell @ 95/65, 75/45
Rest 60 seconds
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3 sets of max hang from pull-up bar. Cap at 1 minute.
Rest 1 minute.
CrossFit:
Skill work for 15 minutes. Muscle-up, toes to bar or double unders are my suggestion.
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Row 3k for time.
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