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


Pull-ups (Progressions)

1) Ring Row Standard

2) Strict Pull Up (banded)

3) Chest to Bar (C2B)

3) Kipping Technique

4) 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

10 Burpees

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