CrossFit Lifted – CrossFit
Back Rack Lunge
Take 10-12 minutes to establish your heaviest back rack lunge (perform 5 reps on the right leg, then switch and perform 5 on the left). Taken from the rack
Metcon (3 Rounds for time)
Every 5 minutes for 15 minutes:
50 double unders (100 singles)
40 air squats
30 KB Swings (53/35)
Metcon (No Measure)
6×6 strict pull-ups
NOTE: please try to progress out of your previous band/modification into one that is more challenging (if you were using two green bands, attempt to use a black and a green, etc) if you are confused on what the next step is in your modifications, ask a coach. Remember, the whole point of these is to continue to progress towards an unassisted pull-up.
Please add weight or do strict chest to bar if these are not challenging enough for you.