CrossFit
Skill: Pullup/CTB/Bar Muscle-Up
A. hollow arch swing: beat swing
B. Kipping swing w/blocking
C. Kipping Pullup RX blocking or in band
D. Dipping CTB w/ blocking or in bands
E. Kipping bar MU
WOD:
For quality:
reverse tabata :10on x :20off x 8 sets
QuickFit
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian KB Swings
Goblet Squats
