01/27/2016

By on January 26, 2016. Posted in .

CrossFit Ocala – CrossFit

Skill

Kipling pull up progressions

Beg. Fundamentals
Int. Kip
Adv. butterfly

View Public Whiteboard

Warm-up (No Measure)

2 rounds

20 dubs or 5 dub attempts

10 ring rows

10 push up

20 walking lunges

15 pass throughs

Metcon (Time)

Gpp

21-15-9

Shoulder 2 Overhead 95/65

Pull ups

15 dubs after each round

Metcon (Time)

Comp

12-9-6

Shoulder-2-Overhead 155/105

Bar muscle up

200m row after each round

No Comments

Leave a Comment

Your email address will not be published. Required fields are marked with *.

(Spamcheck Enabled)

CAPTCHA *