5 Rounds:
5 Weighted Pull Ups
60 sec Rest
5 Pendlay Rows
60 sec Rest
Often times in CrossFit we tend to focus on the movements that are parts of benchmark WODs or competition WODs. There is a whole other set of exercises known as accessory exercises that tend to hit weaker areas and benefit the movements we are trying to get good at. Weightlifters use accessory movements frequently to target weak areas and to work major muscle groups in ways slightly different than the major lifts. The Pendlay row, or as Glenn Pendlay modestly wants to call it, the bent over row is one of those accessory movements that can benefit your overall strength.
While we do deadlifts and pull ups frequently, we probably don’t work the upper back as often as we should. Take a look at the above movement and be prepared to take part in a highly effective accessory exercise today.
