Main – CrossFit

Today is hip explosion followed by kipping skill work.

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M-1: Metcon (Weight)

5 sets of 3 reps banded DL (use blue or red band, focus on speed at moderate weight)

M-2: Metcon (Weight)

3 sets of 6-8 reps jumping back squats (light, <35% 1RM)

M-3: Metcon (Time)

3 RFT (UB sprint)
10 DL @ 155/115
10 WB @ 20/14

M-4: Metcon (No Measure)

kipping pull-up progressions or Tyminski muscle up progressions

Categories: WOD

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