Mack daddy make ya

Jumping pull ups and jumping dips,  alternating exercises for 15 of each, 10 rounds. Focusing on the jump, hardly pulling or pushing at all. Tight core, upright torso, flat feet, but weight transferred slightly forward.

Then, 12 rounds of 75 ft uphill sprint, walk back. Started each one at the bottom of a push up, no rest.

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At the old HQ, CrossFit MECCA in 2007