Workout of the Day
SKILL: Kipping Pull-Ups
GYMNASTICS STRENGTH
5 Sets for Quality:
5-15 Kipping Pull-Ups
5-15 Push-Ups
:20 L-Sit
Notes
Kipping Pull-Up Options
– Unbroken sets!
– Partitioned sets
– Banded Kipping pull-ups (buy in 1-3+ strict pull-ups)
– 3 sets of 3-5 reps banded > 2 Sets of Jumping
METCON
Tabata Mash up
16 rounds of :20 work and :10 rest:
Jump Rope
Floater Exercise
Notes
Choose a floater option that fits best with your training week so far. Tomorrow we have squats and reverse lunges on tap.
Floater Options
KB Swings
Bodyweight Lunges
V-Ups or Tuck-Ups
CrossFit Group Class Programming Template (WK5/8)
Steph’s Fight Gone Bad costume last year was next level!