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
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