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Cliff Board Micro Warm Up

Timer Duration: 10:10 Rollover intervals for more details.

Exercises:
  • Ready?
  • 5 Pull Ups On Top Rail
  • Rest
  • 5 Pull Ups Using Slots
  • 3 Slow Pull Ups Bottom Rail
  • Hang The Bottom Rail
  • Pinch Bottom Pair Of Rails
  • Rest And Flip The Cord
  • 3 Finger Pocket Repeaters
  • 2 Finger Pocket And Bottom Rail Repeaters Left
  • 2 Finger Pocket And Bottom Rail Repeaters Right
  • 3 Finger Pocket And Mono Repeaters Left
  • 3 Finger Pocket And Mono Repeaters Right
  • Pull Ups Top Rail
  • Ready 0:10
  • 5 pull ups on top rail 0:10
  • Rest 0:50
  • 5 pull ups using slots 0:10
  • Rest 0:50
  • 3 slow pull ups bottom rail 0:07
  • Rest 0:53
  • Hang the bottom rail 0:30
  • Rest 0:30
  • Pinch bottom pair of rails 0:30
  • Rest and flip the cord 0:30
  • 3 finger pocket repeaters 0:07
  • Rest 0:03
  • 3 finger pocket repeaters 0:07
  • Rest 0:03
  • 3 finger pocket repeaters 0:07
  • Rest 0:33
  • 2 finger pocket and bottom rail repeaters left 0:07
  • Rest 0:03
  • 2 finger pocket and bottom rail repeaters right 0:07
  • Rest 0:03
  • 2 finger pocket and bottom rail repeaters left 0:07
  • Rest 0:03
  • 2 finger pocket and bottom rail repeaters right 0:07
  • Rest 0:23
  • 3 finger pocket repeaters 0:07
  • Rest 0:03
  • 3 finger pocket repeaters 0:07
  • Rest 0:03
  • 3 finger pocket repeaters 0:07
  • Rest 0:33
  • 3 finger pocket and mono repeaters left 0:07
  • Rest 0:03
  • 3 finger pocket and mono repeaters right 0:07
  • Rest 0:03
  • 3 finger pocket and mono repeaters left 0:07
  • Rest 0:03
  • 3 finger pocket and mono repeaters Right 0:07
  • Rest 0:23
  • Pull ups top rail 1:00