Warm up
3 Rounds
5 Scap Retractions
10 Band Pull Aparts
5 Dolphin Push Ups
10 Band Dislocates
2 Rounds
3-5 Kip swings
3 Kip to Hip Bridges
Work*
Death by Pull Ups (20 Min)
On the first minute, 1 Pull Up
On the second minute, 2 Pull Ups etc.
Reps do not have to be unbroken, just completed before the next minute.
If unable to complete round, take the next minute off and then begin again at 1.
*Scaled version:
EMOM 20 min (5x each)
A) 2 Negatives
B) 5-8 KB Pull Overs
C) 15 Band Horizontal Rows
D) 5 V-Ups+15 Hollow Rocks
3 Rounds NFT
10-15 DB Wrist Extensions
10 DB Powell raises/side
Mobility
1 Min OH Band Stretch/side
1 Min Standing Trap stretch/side
Upcoming Events:
– CrossFit DC Nutrition Seminar, 12/2, 4PM to 5:30PM @ H Street Location and
12/3, 4PM to 5:3oPM @ U Street Location
– CrossFit DC Ugly Sweater Holiday Party, 12/16, 6PM to 10PM @ H Street Location
