Skill Progression
Kipping/Butterfly Pull-up
Practice for 15 mins
Benchmark
“Diane”
For time, 21-15-9 reps of:
Deadlift (100/70 kg)
Handstand Push Up
*time cap 12 mins
Overload
Bodyweight Bench Press
6-6-6-6
The First #1 Crossfitter Box in Semarang
Skill Progression
Kipping/Butterfly Pull-up
Practice for 15 mins
Benchmark
“Diane”
For time, 21-15-9 reps of:
Deadlift (100/70 kg)
Handstand Push Up
*time cap 12 mins
Overload
Bodyweight Bench Press
6-6-6-6