Workout 10.12.14

Nickname: Rally Practice

Cloud 9 CrossFit – Gymnastics

This class with be a little more informational than other gymnastics classes. There is a lot more explanation here than what is written. The purpose is to prepare those athletes competing at Rally in the Valley and improve pull up efficiency. The max effort pull-ups at the bottom are optional.

View Public Whiteboard

Warm-up

T spine stretch in preparation for pull ups

Superman/ banana

10 heel toe swings

Skill

Kipping and butterfly pull up

Skill

Kipping and butterfly c2b pull up

WOD

Chest-To-Bar Pull-ups (1)

Pull-ups (1)

Feature Video

Cloud 9 Teen Camp