Steady Position

S/S

Pull up practice

3 x 3 Hollow to Super man

3 x 3 Partner Hollow to Superman swing on the bar - hit partners arms

3 x 3 (Kipping)Push away from the top or (Butterfly) Circular motion of shoulder

then-
Pull up 2 x ME sets

WOD:
8min AMRAP
6 KB Snatch 55/35 (on each arm)

250m row


rest 3min


8min AMRAP

6 Plyo Push up

25 DU

 

Curt's CrossFit transformation.  

Curt's CrossFit transformation.