219 Elite Sports Performance, CrossFit 219 – Introduction to CrossFit

Metcon (16 Rounds for reps)

New Movement/Skills

– Pull ups; strict, hands outside shoulder width, banded, jumping

– Kipping; Active shoulders, work on active hang, superman position, hollow position

– Med Ball Cleans; full hip extension, maintain lumbar throughout, shrug, speed under the ball

WOD:

EMOM 16

Min 1 – 5 kip swings + 5 Pullups (Jumping)

Min 2 – 10 Med ball cleans

Min 3 – 5 kips swings + 5 PU

Min 4 – 10 Med ball cleans

Etc….