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Wednesday, May 22 CrossFit Workout of the Day

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Mobility: Ready to graduate to kipping pull-ups? If you can perform 3 to 5 strict pull-ups, check out Coach Patrick’s 6 week plan. The program is meant to be added to our regular CrossFit programming. You’ll need about 10 minutes two or three days a week before or after class. Focus on quality movement — don’t rush through just to get it done.

6 Weeks to Kipping

Warm Up
7 minutes:
50 single unders
5 scap pull ups + :15 bar hang
10 hollow rocks + :15 hollow hold
5 push ups
5 Samson lunges

Strict/weighted pull ups

Level 1:
Banded strict pull ups

Level 2:
Strict pull ups/C2B

Level 3:
Weighted pull ups

3 rounds for time:
400m run
20 pistols
10 hang power snatches (95/65)