CrossFit Love – CrossFit
Pull Up Progression (Time)
:15 Hollow hold
:15 Arch Hold
:15 Active Shoulder Hollow Hang from bar – stay long, push bar away, dont flex at hip
10 Gentle Kips, should be able to pause at anytime
5 Larger Kips (practice “jump to hollow” to initiate first kip)
5-10 Kipping Pull Ups
***if you do not have strict pull ups*** go through the previous progression. During the five minutes of killing practice, accumulate 10 eccentric/partner assisted pull ups with hollow body focus. They do not need to be unbroken.
Dynamic WU with Coach (No Measure)
Sweat, mobilize, activate with coach for 5-10 minutes.
For Time (18min Cap)
45 WB @20/14
30 Pull Ups