Blog Header Image

Queen City CrossFit

   •    

June 23, 2024

Tuesday, 6.25.24

Skill Work

Pre-workout:

Every :30 for 10 sets:
1 rep of squat therapy
- Hold the bottom for :05.

240625

For reps:

- RX -
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

- INTERMEDIATE -
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

- BEGINNER -
On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)

Continue reading