CrossFit 234 – CrossFit
Skill Work
Kipping
*take 15:00+ to work on kipping for pull-ups and bar muscle ups*
-focus on core engagement and global tension in the body
-reinforce shoulder recruitment
Metcon
Metcon (Time)
3 RFT
10 Strict Pull-ups (M/S: kipping)
10 Front Squats (115#/75#) (M/S: 95#/65#)
*barbell starts on floor
Accessory
Turkish Get Up (3×5)
each arm