Week 4 Day 1

CrossFit Warpath – 4 Week Pull Up Program

1a: Barbell Row (4 x 6-8 AHAP)

Supinated Grip

rest 45sec

1b: Barbell JM Press (4 x 10)

rest 45 sec

2a: Zottaman Curls (3 x 8-10)

rest 30 secs

2b: Prone Incline Lateral Raises (3 x 12 – 15)

rest 30 sec

2c: Behind the Back Wrist Curls (3 x burn)

each set until it burns

rest 30 sec

3: Dead Bug (3 x 10)

rest 60 sec

4: Banded Pull Aparts (150 reps)

Categories: WOD

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