CFM – CrossFit Premium

SKILL WEEK No. 4

a)
SKILL: C2B pullup / rope climb
1. mobility: shoulders, rotator cuff
2. C2B pull up with box support
3. foot work for rope climb

https://www.youtube.com/watch?v=5xv1lBNFA5U

b)
5 rounds of
1 min of Pullups
1 min of hang power clean (40/30)
1 min of calories
1 min of shoulder to overhead

BASIC CROSSFIT
a)
SKILL: C2B pullup / rope climb
1. mobility: shoulders, rotator cuff
2. C2B pull up with box support
3. foot work for rope climb

https://www.youtube.com/watch?v=5xv1lBNFA5U

b)
Amrap 6 min
15 knees to ellbow / toes to bar
15 pushups
15 airsquats

rest 2 min

Amrap 6 min
15 box jumps
15 wall balls
15 medball situps