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South Slope CrossFit – CrossFit


(16 Minutes)

EMOM x 4

2 Sets Each Of:

–Scap Pull Ups

–Shoulder Only Swings

–Hip Only Beat Swings

–Full Beat Swings

Time Remaining: Skill Groups

Group A: Developing Strict + Kipping Pull Ups

Goal = Increase strict strength + kipping pull ups

Drills = Box Resisted Kip Swing, Toe Assisted Box Pull Up

Group B: Developing Chest to Bar Pull Ups

Drills = Kettlebell High Pull, Chest to Bar + Push Away


EMOM x 12

Group A:


A: Box Resisted Open Close

B: Toe Assisted Box Pull Up (Max consistent)


C: Max Consistent chin over bar pull up

Group B:

Maintain max consistent Regular Kipping Chest to Bar

Toe Assisted Strict Pull Ups (6 x Varied)

Record total Toe Assisted Strict Pull Ups

Kipping Pull Ups (12 x Varied)

Record total regular kipping pull ups accumulated.



Teamwork Tuesday

8 Minute AMRAP

With Partner, Rounds Of

15 KBS AM (53/35)

30 Double Unders

***Note: When Partner A completes their kettle bell swings, Partner B begins theirs***

Metcon (AMRAP – Rounds and Reps)

Record total rounds and reps accumulated by team in 8 minute AMRAP

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