CrossFit Salt De Terre – CrossFit
Skills and Drills (9-9-9-9-9-9-9-9-9-9)
Time to work on those shortcomings!
Every Minute, on the Minute (EMOM) for 10 minutes, perform 9 reps or 30 seconds of work on a gymnastics related skill. Examples include:
– Pull-Ups (strict, kipping, C2B, butterfly)
– Muscle Ups
– Toes to Bar
– GHD Sit Ups
– Double Unders
– Rope Climbs
– Handstand Walk
– Handstand Hold
– Handstand Push-Ups
*** If you cannot do several strict pull-ups you should not be kipping, it’s a great way to tear your labrum! Work on building that lat and back strength with rows, banded pull-ups, and seated variations
In Teams of 3, Move Follow the Leader Style and Perform for Time . . .
Box Jump Overs (24/20)
Assault Bike Calories
25 Min Cap.