1-26-16

1-26-16

PSKC CrossFit – CrossFit

Gymnastics

The Open is upon us!

Since the open is right around the corner, we want to devote time to learn or perfect Hollow, Arch, & Kip.

Kipping/Butterfly Pull-ups (15 min skill practice)

Use 15 min for Skill development & practice on Kipping Pull Ups & HSPU

***NOTE: For workouts, it is most important to develop strict HSPU, rather than rely on kipping. This is for strength & safety reasons.***

Modifications

Ring Row

Push Up

Negatives

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

C2B Pull Ups

HSPU

Mod 1

10-9-8-7-6-5-4-3-2-1

Pull Up

Shorten Distance on HSPU

Mod 2

10-9-8-7-6-5-4-3-2-1

Ring Rows

Push Up

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