Friday 10/14/22

CrossFit 7x7
October 13, 2022
Friday 10/14/22

A) Warm-up Primer:

3 sets of...

12 banded good mornings

10 bandy pull-aparts

8 bandy pass throughs

6 kipping swings

B) 4 rounds for quality, not for time:

10 touch and go library deadlifts

10 kipping pull-ups 

8/side db/kb goblet Bulgarian split squats

8/side single arm heavy db push press, slight pause at top of each rep

Rest approx. 2 minutes after each round

*Pull-up mods:

If you don’t have strict pull-ups, sub 5 kipping swings + 5 banded strict pullups 

If you have strict pull-ups, but not kipping pullups, do 5-10 kipping pull-up attempts each round

If you easily have 10 kipping pull-ups, you can practice chest to bar, butterfly or bar MU

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