CrossFit West Salem – CrossFit

View Public Whiteboard

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)