Iron Grip CrossFit – CrossFit
The kipping pullup is unique to CrossFit. But there are reasons we are fans of it…
http://library.crossfit.com/free/pdf/32_05_Kipping_Pullup.pdf
And here’s a cool video about trying again and again until you get it right.
http://journal.crossfit.com/2009/07/the-quest-for-100-pull-ups.tpl
Warm-up
Warm-up (No Measure)
3 Rounds
10 meters under the fence
10 meter bear crawl
10 meter crab walk
10 PVC Wall squats
Skill
Pullups
Metcon
Metcon (Time)
5 Rounds For Time:
12 Situps
10 Overhead squats @ 95/65
8 Pullups
Rx+ =
GHD situps
135/95
Chest to bar pullups