CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Three Rounds
– 10 Ring Rows
– 10 Shoulder Extension PVC Stretches
– 5 Inch Worms
– 1:00 Horse Stance Hold
Skill
15:00 – Kipping Pullup Drills
On floor with PVC pipe:
– 5 x 3 seconds Hollow Hold with PVC Pipe
– 5 x 3 seconds Superman Hold with PVC Pipe
On pullup bar:
– Kipping Swing (Hollow to Superman while hanging on pullup bar)
– Add Close Shoulder (Pull down on the bar with straight arms after hollow)
– Add Pull to Bar (Elbows down and back)
– Add Push away bar (Push bar away aggressively from the top of the pullup to glide into the front swing of the kipping pullup)
WOD
A: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups