CrossFit
Gymnastics/skill/asymmetry
Skill: Pullup/CTB/ Bar Muscle Up
A. hollow arch swing: beat swing w/ blocking
B. kipping pull-ups: hold on cue, pause at top 1-3x in a row x 3
C.kipping CTB with blocking
D. kipping bar muscle ups – jumping MU – lat drill
WOD for quality:
reverse tabata: :10 on x :20 off x 8 sets
QuickFit
AMRAP 10 min or finish the sequence, whichever comes first
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Russian Kettlebell Swings
Goblet Squats
