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Pick A Girl

29
Oct

Pick A Girl

Fairview Park – CrossFit FVP

Wed, Oct 29
1. Skill – The Kipping Pull-up – 10-15 minutes to work on technique or strength
** This is for everyone. This is not a strict pull-up or butterfly kip. This is the OG, standard kip. Intention is to improve efficiency of the standard gymnastic kip.
** Athletes currently able to perform 0-12 unbroken kipping pull-ups – work on kipping and/or small sets of pull-ups or Australian pull-ups / ring rows
** Athletes currently able to perform 12-20 unbroken kipping pull-ups – work on small sets of chest to bar pull-ups, stringing small unbroken sets together 3-5 reps x 4-5 sets
** Athletes currently able to perform 21+ unbroken kipping pull-ups – work on Bar Muscle-up
2. “Cindy”
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– or –
“Mary”
20 min AMRAP of:
5 HSPU
10 Alternating Single-leg Squats
15 Pull-ups

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups