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CrossFit Invigorate – CrossFit

Upper body warm up (No Measure)

3 rounds for quality

250 meter row

10 DB rows per arm

20 band pull aparts

10 scapula pulls

Pull up Progressions

Time under Tention work

1. 5x 5 Reps of chest to bar pull ups with 6 second negative. Rest 90 seconds betweens sets. Scaled options are starting off a bench at the top of a pull up and reseting for each rep. If you can’t get 6 seconds try to go as slow as possible. Also pronated ring rows are acceptable as long as your at a challenging height

2. 2 max sets of pull ups with a 5 second negative on each rep. Rest 90 seconds

Scaled- jumping pull ups with max decent

Max ring rows with 5 second negative

3. 2 sets of max chin up holds

Rest 2 mins between 2 sets

Scale on rings

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