CrossFit West Salem – CrossFit
Gymnastics
1. Skill Work: Pulls Ups (10 -15min)
• Wok on body position (Hollow Rock, Kipping) Stay connected (5×5)
• If you have pull – ups, kipping or butterfly (work on time under tension on the bar) Small kips, strong Hollow Rock position, controlled quick kips.
1: Metcon (AMRAP – Rounds)
12min EMOM
Strict pull up, 2pullup, 2 CTB, 2 TTB
2: Metcon (Time)
21 – 15 – 9
Deadlift (225/155)
(KBx1) Thruster (53/35)