Main – CrossFit
SKILL
Pull-up workshop. Use the following progressions to work on and improve your kipping pull up.
Kip/swing
Hip drive
Kick down/pull
Push away
FINISHER
In a team of 4 complete the following.
AMRAP in 6 minutes of:
-Max Pull-ups
On the minute, every minute complete a 200m run as a team.
SCALING
Ring rows
200 Row
In the finisher only one athlete can be working at one time on the pull-ups. Athletes cannot start the pull-ups until all 4 team members are back from the run.
