For many hanging exercises (kipping pullups, toes-to-bar, muscle-ups) moving into a global arch shape can initiate the kip speed up the rep.

IN-GYM WORKOUT for Monday 4/26/2021

Warmup

15 air squats
12 calories
9 hand-release (or handstand) pushups
6 pullups
3 toes-to-bar

Repeat until coach says otherwise!

Workout

EMOM for 30 minutes:
a. 12-18 calories
b. 5-8 deadlifts
c. 12-18 pistols / step-downs
d. 5-8 (c2b) pullups
e. 1 clean + 2 jerks

Focus on completing the Rx work within the minute with some time (10-20sec) to rest before the next interval. We’d prefer you maintain the most-complex version of the skill and adjust the reps in terms of scaling.

Go heavy on the jerks! Post results to your journal and the whiteboard.

READ: Inconsistent on the Rings? – CrossFit Journal
WATCH: 2-Part Follow-Along Kettlebell Workout

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