WOD

Sunday 7th December 2014

Main – CrossFit

SKILL

Spend 15 minutes breaking down the pull-up using the following progressions

-Swing

The movement is from the shoulder, keep the feet together squeezing the whole body. Move from a hollow rock to a superman position, pushing through the shoulders

-Knees-up

Pop the hips up towards the bar, lifting the knees and keeping the arms straight. Try to feel a moment of weightlessness.

-Kick down and pull

Once the hips are travelling up towards the bar you need to continue to upward motion by kick down with your feet and pull with your arms.

-Push away

Once the chin is over the bar you need to continue the momentum by pushing away at the top.

WOD

“Helen”

3 Rounds for time, of:

-400m Run

-21 KB swings (16kg/24kg)

-12 Pull-ups

Metcon (Time)