CrossFit Staines – CrossFit
Warm-up
7min: Warm-up (No Measure)
3 Rounds… 25s Work 10s Rest
DB Burpee
Scap Pullups
Kip Swings
Scap Pushups
Skill
10min: Metcon (No Measure)
Pullup Variation Progressions
Butterfly
Kip
Strict
10 Mins
Workout
9min: Metcon (No Measure)
3 Rounds…EMOM x 9min
Min 1: Dead Hang Pullbacks (Lat Activation)
Min 2: Top of Pull Up Kip
Min 3: Pull Up Attempts
Top of pullup kip – start at top of the pullup and focus on pushing yourself away from the bar to allow yourself to flow into the kip (can be done with bands too)
Workout
12min: Metcon (Time)
FOR TIME…12 Time Cap
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Devils Press RX15/10 (RX+22.5/15)