WOD – 168.8 –

Durability 

Seated DB External Shoulder Rotation

-2 sets of 15 to 20 Per Side

Skill/Strength

Standing Hollow Pull Through

3 sets of 15 Reps

I IMPROVE YOUR KIP | ————————————————-Welcome to #5daysCFGkipping We are going to work the dynamic kipping swing and also have you perform strict pull-ups each day. It is imperative to build strict pulling strength before performing the kipping pull-up but once you can hang in an active start position, you can drill the kip without the pull-up portion. Drill 1 #5daysCFGkipping -STANDING HOLLOW PULL THROUGHS – ——————————*This drill is teaching you how to move through the shoulder girdle while maintaining a hollow body. This will create a more efficient kip if you learn how to maintain a streamlined body while kipping through active shoulders/lats. —————————— 1.Step back enough so there is tension on the band 2.Start by placing heels together, pulling pelvis under and ribs “tucked” in and pulling towards belly button 3.pull band down with straight arms and then return to FULL extension overhead so you feel tension on band – Make sure you do NOT open ribs out of the hollow position while pulling up overhead. —————————— COMPLETE: 3×15 & in between each set do 5 strict pullups (scale to box toe-assist pullups) —————————— #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit

A post shared by CrossFit Gymnastics (@cfgymnastics) on Mar 23, 2017 at 6:46am PDT

WOD

3 Rounds

250 Meter Run

15 Toes To Bar

250 Meter Run

25 KB Swings (53/35)

Scores from Saturday

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