WOD

CrossFit Warpath – 4 Week Pull Up Program

1-Arm KB Row (3 x 10)

1a rest 30 sec

Prone Cobra Raise (3 x 12 – 15)

1b rest 30 sec

Barbell Curls (3 x 10 – 12)

Add a shoulder raise to each rep.

2a rest 30sec

Banded Face Pull-Aparts (3 x 25)

2b rest 30 sec

Banded Low-High Woodchop (3 x 12)

3 rest 60sec between sets

Overhead Banded Tricep Extensions (100 reps)

Banded Lat Pull Downs (100 reps)

Behind the Back Wrist Curls (100 reps)

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