CrossFit and Fearless – CrossFIT
Metcon (No Measure)
4 Rounds for Quality:
8 Barbell Bent Over Row
Max Rep Strict Pull Up
Rows: Should be AHAP, with a 1-2 second pause at the top of the pull, and a slower eccentric than concentric
Pull Ups: Scale to banded as needed, if you’re only able to get one or two go to a band as well. Yes even the guys too. Make sure body positions are clean knees and feet together, toes pointed, pulling the bar under the chin.
Run: This is supposed to be your resting period, conversational pace, do not let the run effect you strength work.
Metcon (AMRAP – Rounds and Reps)
20 Wall Balls
15 Hand Release Push Ups
10 Box Jump Overs/Step Overs