Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3 Sets:
10 Scap Pull Ups
10 Scap Push Ups
:20 Hollow Hold
:20 Superman Hold
5 Kip Swings
Skill
Metcon (No Measure)
Pull Ups Progressions:
-Kipping Pull Ups
Kip Swing
Short Kip with Hip Extension
Kip with Hip Extension
Kipping Pull Ups
-Butterfly Pull Ups
Kip Swing
Low Kip with Hip Extension and Leg Rotation
Higher Kip with Hip Extension and Leg Rotation
Swing, Pull, Hip Extension and Leg Rotation
Butterfly Pull Ups
*Another Option for Butterfly Pull Ups (Practicing the leg rotation):
Leg Rotation on Box
Team WOD
Metcon (Distance)
Teams of 2:
2 Rounds:
30 Toes to Bar
50 Ring Rows
5:00 MIN Max Meters on the Rower or Max Distance on the Bike
Rest 1:00 between Rounds
