CrossFit Village Berwyn – CrossFit
Warm-up (No Measure)
4 sets of 8 starting with the bar up to 50%
Banded Pull Ups and Dips
3 sets of 5 each
Do at your own pace.
Scaled: Use a stronger band than what you will workout with for the warmup.
12 @ 60%
10 @ 65%
8 @ 70%
6 @ 75%
Unbroken for Rx
Metcon (AMRAP – Reps)
10 min. AMRAP
Strict Pullups and Strict Dips.
Must finish with equal number.
Scaled: Banded Pull Ups & Banded Dips
i.e. you only do as many of one exercise as you can of the other. 4 pull ups, 4 dips. Total must be an equal number.