Fundamentals #2 Upper Body Pulling

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Stay Strong CrossFit – Fundamentals


Warm-up (No Measure)

20 Cal Row

20 Sit Ups

20 Cal Assult Bike

20 Sit Ups

Remember our Breathing Technique

1) Arch your Back and Hold

2) Deep Breathe, Draw the belly in

3) Now do it together, sometimes it helps to over-exaggerate it

“Being strong is all about how well we can organize and hold the spine”


Pull-ups (Progressions)

1) Ring Row Standard

2) Strict Pull Up (banded)

3) Chest to Bar (C2B)

4) Kipping Technique

5) Kipping Pull Up

*Record your individual progression and the amount of reps you are able to get into your Wodify Profile


Rope Climb (Progressions)

1) Jumping Knees to Elbows

2) The Spanish Wrap

3) The J-Hook

*Record your progression into Wodify


Metcon (Time)

10 minute Time CAP

500m Row

10 D-n-B

20 Jump Squats

10 D-n-B

500m Row

*Add 1 second for every rep not completed, (100m = 1rep)

*Record your 1st Row time


500m Row (Time)

Max Effort 500m Row