30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288


June 21, 2017

CrossFit Spanish Fort – CrossFit

Metcon (No Measure)

Skill Work/ Warm Up

5min Mobility/ Shoulder Activation


Pull-Up Progression

5-7 Scap Pulls (no elbow bend)

5-7 Scap pulls w/ elbow bend

5-10 Strict Pull-Ups

10 kips into hollow body position

*If you cannot meet a minimum number of strict pull-ups then you will NOT be allowed to do kipping pull-ups in a WOD until you meet that standard… 6 UNBROKEN for Guys/ 3 Unbroken for Females. NO EXCEPTIONS!!! Everyone should have the shoulder stability & strength built in strict work to safely & efficiently handle kipping movements.

Metcon (Time)

1500m Row

25 Chest2Bar Pull-Ups

1000m Row

20 Chest2Bar Pull-Ups

500m Row

15 Chest2Bar Pull-Ups

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