Workout of the Day
10 Rounds of:
From: 0-1:30
16 Sandbag Walking Lunges
12 Kipping Pull-Ups
From 1:30-3:00
1:30-3:00
1:00 Air Bike
Notes
This workout has two alternating intervals.
In the first interval you’ll complete the couplet using a sandbag, DB, KB, medball or any non barbell load carried as desired followed by 12 kipping pull-ups. Each interval should take you around 1-1:30 to compete.
At the 1:30 mark start your 1:00 on the air bike which will give you a :30 rest before your next lunge pull-up couplet. This is a long (30 minute) high volume workout, so we recommend taking the air bike at an aerobic pace.
Kipping Pull-Up Options
12/8 Kipping Pull-ups
8/6/4 Banded or Strict
12/8 Ring Rows
CrossFit Group Class Programming Template (WK8/8)
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