Fitness South Jersey


Today we are going to retest our strict pull-up max reps. Try to get more then last time if you can. If you used a band the first time, use the same band this time. :)

A: Strict Pull-up (2 x Max Reps, Rest 2-3 Minutes)


Today we are going to do a long CrossFit tester workout. I want you to try to start the workout and finish the workout with the same pace. Try not to go to a place where you burn out. Steady is key here. Break things up where you need early on.

Metcon (AMRAP - Rounds and Reps)

AMRAP 18 Minutes: 15 Box Jumps, 24/20 - Step Down 12 Shoulder to Overhead, 115/73 9 Toes to Bar

Accessory Work

A.1: Wall Facing Handstand Push-up Variation (2x15, rest 60 seconds)

A.2: Banded T's (2x15, rest 60 seconds)


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