Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Dislocates with Band
10x Supinated Pull-Aparts
10x Pronated Pull-Aparts
10x Lateral Box Step-Ups (24/20)
10x Behind the Neck Strict Press (Empty Bar)
Skill
15:00 Skill Practice : Butterfly Kipping Pull-Ups
https://youtu.be/6ji4A5WCuBo
https://youtu.be/0Olzg273TPE
Butterfly Pull-Ups
(1) Arch to Hollow Swing
(2) Arch to Hollow Swing with Lever Pull
(3) Kipping Pull-Up
(4) Arch to Hollow, Lever Pull, Bent Arm Pull w/ an Arch, then the butterfly pull-up
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
45x Calorie Row
30x Box Jumps (24/20#)
15x Push Press (135/95)
Scaling Options:
Cal = Sub 3:00
BxJ = Height
PP = Load