16-12-30

 

CrossFit WOD

Deadlift 5×3 up to 85%

With a partner
AMRAP 10
150/120 Cal Bike
Max Cal Row

Switch every 200’ Farmer’s Carry 70/53lb

Accessory:
• 2 toes through rings, 2 chest to rings. Intermediate movement. Only recommended for athletes who are struggling on the kip of the muscle up but have the strength. Watch video by clicking here

• Kipping practice
Spend 5-10 Minutes on kipping basics. Watch this video for progressions. Watch video by clicking here 


BodyFit

5x
10 Box Jump
10 Dumbbell Lateral Raises
10 Supermans
10 Mt. Climbers
750 M Row
1 Minute Rest