CrossFit Fireball – CrossFit
Coach’s Warm Up (No Measure)
Coach’s Warm Up
Weighted Pull ups
Grab a DB or KB and hang from feet.
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 minutes…
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of: