Friday, July 10, 2020

WORKOUT OF THE DAY

Families! There is a CrossFit Kids version of this WOD on our Kids page

Warm Up:

AMRAP in 5 min, 6 reps each-

Sit Ups, Push Ups, Banded GMs, Kipping Swings, Scap Pull Ups, Banded Steps (double/triple bands and treat like a hip circle) 

Skill:

Pull Up Progression-

Kipping Swings, Giant Kip Swing, negatives (jumping to top), Kipping Pull Up Drill 

WOD:

9 Rounds for time of: 

5 Pull Ups

10 Deadlifts

Skill/Mobility:

Low Back Smash

Lax Ball Lat Smash