Boise CrossFit – CrossFit
Metcon (AMRAP – Reps)
Emom x 21 minutes
Minute 1: 15 “Vertical” kettlebell swings 24/16kg
Minute 2: 10 Chest to bar pullups
Minute 3: 5 Deadlift 255/175 + 10 Box jump overs 24/20”
Practice a vertical kettlebell swing. Not only do the hands get over the head but the kettlebell will also be perfectly vertical in the overhead position.
Scale the pull-up volume down as needed to not be too sore come Friday, this session should be a little more focused on the skill of the pull-ups. Also, please keep a watchful eye on any hand rips showing up. No tears two days before 18.4.