Thursday 12-28-17
FOR TIME
10-9-8-7-6-5-4-3-2-1
RING Dip
2-4-6-8-10-12-14-16-18-20
KB Swing (70#/53#)
Class Cash out
3 sets not for time
10-12 Single leg KB RDL’s each leg
10-12 single arm KB high pulls, each arm. from waist to collarbone at a controlled tempo
ENDURANCE CLASS
5 Rounds (1 minute at each station)
1: Row for Calories
1: Burpees to plate
1: Air Squats
1: Push-ups
1: REST
*Scale Ring dips with a ring pushup, then regular pushup, and finally a pushup on a barbell placed across the J-Cups.
Making sure we are staying balanced in the posterior & anterior chain with some accessory hinging patterns as well as shoulder health with some pulling from below. A motor pattern we see often in CrossFit (cleans, snatches, etc.), but rarely have control through the entire movement to keep the shoulder healthy.
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