Main – CrossFit
Skills Development
Pull-up and Muscle-up Skills and Strength progressions
Skill – kipping
– 3×9 back and forth
– 9x back and push down
– 9x on-back, open hips
– 9x kipping attempts
Strength
PU – 3×5 strict pull-ups with mod-up
MU – 3×5 strict ring pull-ups and dips