North Raleigh CrossFit: 05/08/17

New Squat and Deadlift Cycle Begins Next Week!

Strength

Back Squat:
6×3 @ 75%, rest 60 seconds

Skill

6 min to work with a partner on pull-ups. One partner works while the other rests/coaches/observes.

Please choose from the following drills:

* Ring Rows with 2 sec pause at tome
* Static Hangs
* Static Chin-up OVER the bar
* Sets of strict pull-ups – Stop about 1 to 2 pull-ups before Max Effort
* Practice the Kip only
* Butterfly kip/pullups
* CTB Pull-ups

Conditioning 

AMRAP 10:
“1/2 Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

OR

AMRAP 10:
“1/2 Mary”
5 HSPUs
10 Pistols (alternate legs each time)
15 Pull-ups

**Compare to 11/15/16