CrossFit
Skill: Pullup/ CTB/ Bar muscle up
A. hollow arch swing: beat swing
B. kipping pullup with blocking movement
C. kipping CTB with blocking
D. kipping bar mu
A. for quality:
alt. tabata: 20 on x 10 off x 8 sets (8 min)
bar muscle up (scale appropriately based on skills)
burpees to target (use pullup bar for height)
lvl6: bar muscle up
Lvl5: banded bar MU
Lvl4: jumping bar MU
Lvl3: chest-bar pullup (banded)
lvl2: chin over bar pullup (banded)
lvl1: ring rows
