16 Nov CrossFit – Sat, Nov 16

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

WOD (5 Rounds for reps)

1 min stations for max reps- 5 rounds

Deadlift, @70%

GHD Sit-ups/ abmat MB Sit-ups

Shuttle Runs, 25ft

15 sec rest between stations for transitions

Week Preview

Sun- Bike + light Snatch complex

Mon- Back Squats 6×4