Friday 23 December 2011

CrossFit Shoalhaven

Warm up

Russian gymnastic warm up – day 2

Beginner:

Upper-body pulling (5 Sets):
Kip attempts x 3
Dead-hang pull-ups x 5 (band assisted if necessary)

Core/low back (3 Sets):
Tuck L-hang x 10 seconds
Kettlebell swings x 10 (16/12 kg)

Intermediate minus:

Upper-body pulling (5 Sets):
Dead-hang pull-ups x 5(add weight if necessary)
Muscle-up rows x 3
Bonus: Kip x 3 (if learning the butterfly kip)

Core/low back (3 Sets):
Tuck/L-hang on rings x 10 seconds
Back extensions x 10 reps

WOD

AMRAP 20min of:

7 Handstand push-ups
12 L-Pull-ups