CrossFit Valitus – CrossFit

Weighted Pull-ups (1×3)

Use a Strict Progressive Variation

Can add weight to scaled options as well.

Inverted Row/From Barbell On Rig, Eccentric Pull-ups, ect.

Build to a 3RM

E2MOM: 12min

Metcon (AMRAP – Rounds and Reps)

“Planet of the Apes”

15min AMRAP:

5- Strict Pull-ups

25- ABMAT Sit-ups

80- Double Unders (90sec of attempts)

15- Ground to Overhead w/Plate (45/25)

10- Alt. Jumping Lunges (total)
Scale Strict Pull-ups to a strict progression.

150- Singles instead of DU’s

Use Reverse Lunges if unable to do Jumping Lunges

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