CROSSFIT
KIPPING SKILLS
ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*
*Drilling Options…
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly
(No Measure)
NICOLE
AMRAP in 20 minutes of:
• 400m run
• Pull-ups (max reps)
COOL DOWN
FOR RECOVERY
2:00 Nasal Breathing Only Walk
5:00 Foam Roll Back
2:00 Bicep Smash
(No Measure)
SPARK
STRENGTH
3 SETS
4 Strict Toes to Bar or 6 Strict Toes to Something
14 DB Pull-Overs*
*Keep weight Moderate.
-Rest As Needed b/t Sets-
(No Measure)
YOSERS
FOR TIME*
150/120 Cal Row or 108/87C Bike
*Every 1:30, including 0:00, complete one of the below options:
Option 1: 4 Pull-Ups + 4 Toes to Bar
Option 2: 5 Pull-Ups + 5 Toes to Bar
Option 3: 6 Pull-Ups + 6 Toes to Bar
(Score is Time)