by  in CrossFit


8-10 Minutes of Practice
Either; Kipping Practice
– work on good timing, understanding lower body is passive
6-8 Sets
Kipping Tack; 8-10 reps
Banded Hollow Position Pull Down (lying); 8-12 reps
Dumbbell Pullover; 6-10 reps
BMU Practice
– What is a pike position?
– What is an arch position?
– Jump into Pike
– Jump into Pike + Arch
20 Min AMRAP
14/10 Calorie Bike/Row/Ski
12 Single Arm DB Hang Clean and Jerk (6/arm)
6 T2B


Alex RuggiereWod-CrossFit-Wednesday-10/14/20