12/12/16

 In Uncategorized

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Metcon (5 Rounds for reps)

MU and Pull Up Progressions

10 Min EMOM

Odds: Max Dips

Evens: Kipping Practice
Dip Mods:

1. Use a box and go as deep as you can go.

2. Use the least resistance of bands.

3. Use no bands and work on stabilizing small short dips on the rings.

Kipping: Work with the kip roll in your shoulders slowly working the rest of your body into it.

If you can’t do a strict pull up yet, don’t try pulling your chin above the bar yet.

Score is Max dips

Metcon

Metcon (Time)

For Time:

30 Thrusters (75/45#)

10 Pull ups

400m run

20 Thrusters (95/65#)

20 Pull ups

400m run

10 Thrusters (115/85#)

30 Pull ups

400m run

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