Wednesday Blog

Simple but effective video and points of the kipping pullup from Crossfit.com

Happy Kipping Everyone!

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TRAINING THURSDAY

WARMUP

3 rounds of Rowling up to 154m

*Coaches choice fitness Reward

SKILL

Demos and Review

Kip Pullup / Ring MU development:

6-10 pullups OR 3-8 ring MU

5 rounds Every 90sec

WOD

1 time through For Time:

RX

5 burpee box jumps (24/30)

10 db snatch (45/70)

15 ttb

20 hspu (kip)

15 ttb

10 db snatch

5 burpee box jumps (8 min cap)

FG 2 Box height 20/24, Db 35/50, Scale ROM HSPU

FG1 step ups, DB 20/40, HR Pushup, Hanging Knee Raise

CP 2: DB weight 55/80, strict hspu