Pull-Up Program Accessory Work for 4x a week before and after class. Phase 1: Working towards strict pull-ups. Phase 2: Will work kipping work in and can be done when you achieve 3 strict pull-ups

CrossFit 1Force – Crossfit

Metcon (No Measure)

4 sets of the following:

*Alternate every 90 secs

Weighted Pushups x 6-8 reps (can scale up to Ring)

Hand over Hand Sled Pulls x 60 ft (No twisting)

Weighted Pushups

Hand over Hand Sled Pulls (60 ft as written above)

50-100 ft w/rope and small sled

Metcon (AMRAP – Rounds and Reps)

Partner Workout

18 mins of:

50 ft Loaded Carry

10/8 Pushups (Can scale up to Dips)

50 ft Loaded Carry

30 DU

*Alternating full rds