Main – CrossFit
Today is hip explosion followed by kipping skill work.
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