Main – CrossFit
A: Tabata AD/Row (No Measure)
IR/ER with Light Bands (15 ea. Arm)
B: C2B Pull-Ups (No Measure)
Begin working on strong/powerful Kipping Pull-Ups (No Butterfly). Focus on Shoulder Kip strongly.
-Hips to Bar Kipping Motion (Lay back!)
-C2B Fall out (Falling Out of a C2B Pull-Up after Jumping to the Top Position)
-Single C2B Practice (Aim for Pec Line)
-String Kipping C2B
C: Metcon (Time)
For Overall Time:
Row 500m
-Rest 2 Minutes
5 Rounds
10 C2B Pull-Ups (L1: Kipping, L2: Ring Rows)
10 Deadlift 225/155 (L1: 185/125, L2: 155,105)
-Rest 2 Minutes Following Completion of 5 Rounds
Row 500m