Skill
Kipping & butterfly pull-up instruction / practice (10 min)
If you are proficient at your pull-ups, you can continue to get ready for the workout.
Metcon
Running “Cindy”
AMRAP 20:
200m run
2 rounds of Cindy*
* Cindy = 5 pull-ups, 10 push-ups, 15 air squats
If you are working butterfly pull-ups, this is a good opportunity since we are only doing sets of 5.
Cooldown – shoulder mobility:
Banded shoulder distraction
Chest / shoulder smash (w/ supernova or lacrosse ball)