CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Strict Pull-ups (EMOM x 7) Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts. Fitness 3 Strict PU Negatives + 6 Ring Rows Performance 1-3 Strict PU + 6 Ring Rows Compete 3 Strict PU + 6 Ring Rows WOD Metcon (Time) Fitness 5 Rounds for Time 10 Slam Balls 12 AbMat Sit Ups 20 Air Squats Performance 5 Rounds for Time 10 Slam Balls 30/20 15 AbMat Sit Ups 20 Air Squats Compete 5 Rounds for Time 10 Slam Balls...
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