End of Another Week – Friday CrossFit

General Warm Up
50 mountain climbers, foot to outside of hands
10 squats with counterbalance (10 lb plate)
15/15 single leg glute bridges, slow-paced
0:30 prone lat stretch
0:45 squat with hand reaches

Skill and Build Up
Kipping Pull-up Progression
Beat swing stops (hang and swing – feet on ground)
2 beat swings + 1 kip
2 beat swings + 1 kipping pull-up
2 beat swings + 1 kipping pull-up + 2 beat swings
3 link kipping pull-ups

Front Squat Prep
5 hang muscle cleans (empty bar – 35lb)
5 front squats
5 hang squat cleans
5 squat cleans

Build Up
4 rounds (35lb bar + 5 lb plates = 45 lb)
2 cleans
3 front squats

Workout
For time
25 pull-ups (20 ring rows)
5 front squats (35lb bar + 5 lb plates = 45 lb)
20 pull-ups (15 ring rows)
5 front squats (35lb bar + 5 lb plates = 45 lb)
15 pull-ups (10 ring rows)
5 front squats (35lb bar + 5 lb plates = 45 lb)
10 pull-ups (10 ring rows)

Accessory Work
3 rounds not for time
20 back-supported hip thrusts (lay shoulders on box)
0:40 L-sit hold (hands on two boxes – pulled knees up and had feet off ground)

Another good week of workouts.
Then home, shower, finished packing a few things and then Olivia, Grandma and I headed to Ohio to visit Grace.

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