CrossFit OwnIt – CrossFit Skill Pull-up/ MU progression Pull-up COI Week 1 – Pull-up progression PART 1 2 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch hold 10 Kipping swings, feet together 10 Ring rows 5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale...Read More
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