JP CrossFit – WOD
Registration for How to get a Kipping Pullup is now officially open on Wodify! (limit 12 athletes)
When? Sat, July 9th
What? Class 1: How to get a Kipping Pullup!
Prerequisites: Full range of motion pullup and 3 second hold w/ chin over bar, each with band assistance (2″ band); and 10 second hang on a gymnastic bar without assistance
E90 sec for 5 rounds
3 Front rack split squats per leg
6 total split squats per round. Build in weight across sets.
Split Jerk (moderate 4×1 )
Build to a moderately challenging weight (75-85% 1RM) and hit it 4 times. Form is key focus.