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
