17-1-3

 

CrossFit WOD
Back Squat 1RM

Reps of 10,9,8,7,6,5,4,3,2,1
Front Squat 115/73lb
Burpees

Or

Reps of 10,9,8,7,6,5,4,3,2,1
Front Squat 135/93lb
1 Rope Climb after each set

* Must be able to RX

12 Minute Cap

Accessory:
• 3-5x 1 Minute Plank, add weight

• 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 

Mobility:
Barbell Quad Mash
Banded Trailing Leg
Bad Girl 2