09 Oct CrossFit

CrossFit Metric – CrossFit

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A: Metcon (No Measure)

Kipping Pull Up Basics:

Coached Progressions (10 minutes):

– Hollow Positions

– Kip Swing

– Box Assisted Kipping Pull Up

– Kipping Pull Up

B: Metcon (3 Rounds for reps)

AMRAP 3

8 Thrusters, 95/65

8/5 Bar Muscle Ups

* 4 Strict Pull Ups or Jumping Eccentrics

rest 3 minutes

AMRAP 3

12 Thrusters, 75/55

12/9 CTB Pull Ups

*6 Kipping Pull Ups

rest 3 minutes

AMRAP 3

16 Thrusters, 65/45

16 Pull Ups

*8 Ring Rows

Fitness:

Rd 1: 75/55

Rd 2: 65/45

Rd 3: 45/35

Rx+

Rd 1: 115/75

Rd2: 95/75

Rd3: 75/55