Riptide CrossFit – CrossFit
10 min Dynamic.
10 -12 MIN.
The Kipping Pull Up
Beginners: Coach will lead through progressions to learn/improve kipping pull up.
Refine technique for kippping, work or refine butterfly pull ups.
Work on pull up strength and perform the following:
4 x 8 Strict Banded Pull Ups. Set band tension so that last 2-3 pull ups are really difficult.
10 MIN EMOM
Even: 2 Strict Ring Muscle Ups + 2 Kipping MUPS
Metcon (AMRAP – Rounds and Reps)
16 MIN AMRAP
30 Air Squats
20 Sit Ups
10 Push Ups
15 GHD Sit Ups
5 x 4 Pause F. Squats.
Pause for 3 secs at the bottom. Stay at moderate load.