A CSA membership is a great way to get more and varied produce into your diet and support local farmers at the same time. Now it can’t get more convenient for you! If you are interested in joining the Spiral Path CSA, view this FLYER for more details and sign up through their website HERE (choose “Silver Spring MD-CrossFit Inner Loop” as your drop-off location). Membership is flexible in terms of length (full season vs. summer season; join anytime) and size of share (full or half)!
1 x max effort Strict Pull-Ups (pronated grip) — as many as you can without coming off the bar and without any kipping (everyone attempts)
Then, alternating EMOM 12′ (4 Rounds):
1- 1 x Chin Over Bar Pull-Up Max Hold (up to 20 seconds) with slow as possible negative
2- 5 x Strict HSPU or Box HSPU – focus on form
3- 10 Alternating Pistol Squats OR progression
15 Air Squats