Butterfly

Click to see the kip in action

The butterfly kip pullup is a movement almost exclusive to CrossFit. It allows us to keep the standard of the movement (full extension of the arms, chin higher than the hands, back to full extension), and can be used to high cycle reps.

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WOD

CGO 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 thrusters, 45/30kg
3 pullups

6 thrusters, 45/30kg

6 pullups

9 thrusters, 45/30kg

9 pullups

12 thrusters, 45/30kg

12 pullups

15 thrusters, 45/30kg

15 pullups

18 thrusters, 45/30kg

18 pullups

21 thrusters, 45/30kg

21 pullups

  etc ...

Your score is the number of reps completed. Compare to the rest of the CF world here.

Post your results to comments!

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The next paleo challenge is coming up during the second week of May.

Mmm

Who's getting ready to participate? Details coming very soon.

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