CrossFit Valitus – CrossFit
Weighted Pull-ups (1×2)
Build to 2rep Max within 12min E2MOM
If unable to do a Strict Pull-up perform 6 reps every 2min of a modified strict Pull-up (banded, barbell on rig, eccentric control, etc.)
5rnds For Time:
5- Strict Pull-ups (Strict Progression)
12- Hollow Rocks
10- Hand Release Push-ups
12- Superman Rocks
25min Time Cap
Choose a strict variation that you used in during the E2MOM of Pull-ups
Hollow Rocks keep shoulder blades and feet/things off floor.
Hand Release Push-ups keeps shoulder, hips and feet in a straight line. (no worming up)
Superman Rocks maintain length through the body, don’t crunch up excessively on your lower back.