Friday 10.04.19


CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 2


Skills EMOM 10:00
Kipping Pull-ups*
25 Double Unders

-Pre-requisite for Kipping = 3 Strict Pull-ups.
-Each Round, do 1/10th of a Max Set Kipping Pull-ups or strict pull-ups, so only do 6 if your max is 60+.
-If you do not yet have 3 strict pull-ups, do 3 jumping pull-up negatives each round lowering yourself as slowly as possible.


3 Rounds for Reps (Testing*)
1:30 Burpee C2B Pull-ups
0:15 Rest
1:30 Row for Calories
0:15 Rest
1:30 Bear Crawl**
0:15 Rest
1:30 Wallballs (20/14/Light)
0:15 Rest

*Testing Workout: Score will be total reps.
**Each 50 ft bear crawl (trip across the floor) counts as 5 reps.