CrossFit TW18 – CrossFit
5min Brief…
Athlete Goal…
Working through progressions on Kipping to establish proper form.
Focus…
Identity suitable progressions to work on consistency.
Time…
40min (Warm Up / Skill & Workout)
Warm-up
2 Rounds…
15 Scap Pull Up
15 PVC Passover’s
10 PVC Hollow to Arch Snaps
10 Down Ups
Skill Work
19min Tabata…
4 Rounds each Section
15s Work – 20s Rest
Section 1…
Kip Swing (Band Support)
Side to Front Raise 5/2.5
Section 2…
Dynamic Kip (Re-Grip+Knees up)
DB Seated Shoulder Press 12.5/7.5
Section 3…
Single Kip Pull Ups
Banded Face Pull (Elbows Up/Down)
Section 4…
Kip Push Away
HSPU Negatives / DB Negs
Conditioning
Metcon (No Measure)
16min EMOM
20sOn 20sOff
Bike
Box Dips
HS Holds / DB OH Holds
Pull Ups / MU