RADD CrossFit – CrossFit
Click Here to See The Kipping Pull Up Progression: https://youtu.be/4ZJMblG5apg
Warm-up
Warm-up (No Measure)
Kipping Pull Up/Muscle Up Progressions
Weightlifting
Deadlift (5X3)
Use 80% of 1RM for all sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP…
10 Deadlift (225/155)
10 Burpee Bar Muscle Ups
Scale Deadlifts to remain unbroken or two sets for the majority of the workout
Scale Burpee Bar Muscle Ups to Burpee Pull Ups, or 10 Burpees/10 Bar Rows
Extra Credit
Metcon (10 Rounds for time)
10 X 100 Meter TrueForm Sprints
Rest as needed between sets