Sunday, November 24th - All the STRICT WORK

M-1: 5 Sets: 8 DB Z-Press @2020 12 Banded Lat Pull Downs (https://www.youtube.com/watch?v=Rsw9rNCvnZo) M-2: For Time: Option A: 25 Calorie Bike 15 Strict Pull Up 15 Strict Ring Dip 20 Calorie Bike 12 Strict Pull Up 12 Strict Ring Dip 15 Calorie Bike 9 Strict Pull Up 9 Strict Ring Dip 10 Calorie Bike 6 Strict Pull up 6 Strict Ring Dip Option B: 25 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 20 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 15 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip 10 Calorie Bike 6 Banded Pull Up 6 Banded Ring Dip Option C: 25 Calorie Bike 6 Banded Pull Up 6 Knee/Box Push Up 20 Calorie Bike 6 Banded Pull Up 6 Knee/Box Push Up 15 Calorie Bike 6 Banded Pull Up 6 Knee/Box Push Up 10 Calorie Bike 6 Banded Pull Up 6 Knee/Box Push Up

*Gear 2.5

*Goal here is basically grunt work. The bike is in their to elevate heart rate while we perform strict movements and focus on "controlled" movement while heart rate is high.

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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