15 Nov CrossFit – Fri, Nov 15

Announcements

Pull-up clinic at South Park TOMORROW Sat 11/16!

SIGN UP

Time: 12:00PM – 1:30PM

Coach Mark will give athletes the tools to advance their pulling strength and technique.

– Strict Pulling Technique and Theory

– Warm up and Mobility

– Strict Pulling Progression and Practice

– Kipping Technique and Theory

– Kipping Drills and Practice

– Briefly Discuss Butterfly Technique and Theory

– Butterfly Drills

– WOD

– Cool Down / Stretch

– Plan for Ownership and Pull Up Development

Price: $29

Potrero Hill, South Park – CrossFit

Strict Ring Muscle Up (EMOM 10
1 strict RMU
1-3 Transitions)

Scale to RMU transitions

WOD (Time)

For Time:

75 Ring Dips for time

25 Double Under penalty for coming off of the rings

Week Preview

Sat- Deadlift metcon

Sun- Bike and light Snatch complex