fall strength program

Comanche CrossFit – CrossFit

Warm-up (No Measure)

EMOM 10 Minute

Odd Max Reps Push Ups

Even Max Reps Pull Ups

If you are new to Pull Ups you will be practice kipping progressions on the even minutes


Overhead Squats

Find a heavy single

5 Second Pause Squat in the bottom of the squat. Work on the bottom positions. Start light and work up slow.

Metcon (Time)

For Time:

200 Wall Ball Shots

Each time you drop the ball or stop complete 5 Handstand Push Ups