CrossFit: gymnastics/skill/asymmetry
Skill: strict pull-up/ kipping pull-up skill development
1. scap pulls x5
2. strict pull-ups x 5- increasing height of pull on each rep
3. beat swing- hollow/ arch x 10
4. kip + chin over bar hold + push away x5
5. linking reps x 3-5
WOD: alternating tabata 20x10x8 (8 min)
odd: pull-ups- quality over quantity
even: burpees
Quickfit:
3 rounds of:
400 meter run
21 russian kettle bell swings
