Core


Issaquah, Redmond, Sammamish – CrossFit

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Strength – Tempo Pull Ups (31X3) (No Measure)

4 Rounds

5 Tempo Pull Ups (31X3)

Band or any assistance can used

Start with Chin OVER Bar – use box and jump to this start position

3= 3 Sec to Lower to full extension

1= 1 Sec hold at full extension

X= 0 Sec pull up/jump back to top

3= 3 Sec Hold Chin Over Bar

Count = one thousand one, one thousand two, etc…

Core / Run / Row (Time)

50 Sit-ups

200m Run

40 Russian Twists (20/14)

250m Row

30 Renegade Rows (Moderate/Dynamic)

200m run

20 Ball Slam (30/20)

250m Row

30 Renegade Rows (Moderate/Dynamic)

200m Run

40 Russian Twists (20/14)

250m Row

50 Sit-ups

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