07.19.17 - OPC

07.19.17

Orange Park CrossFit – CrossFit

Warm-up

10-15min

Kipping Pullup progressions

– hollow body from dead bug

– Hollow to superman(floor to hanging)

– “over the fence” drill (snapping hips)

– “over the fence” w/ PVC

– “over the fence” from Hollow (then add PVC)

– bar work(for those who have pull-ups)

Hollow body pvc pulldown w/ band(for those who don’t)

Mobility

Lats

SKILL/ STRENGTH

Pendlay Row (5×5)

Same weight across all 5 sets

Accessory Work

Supinated pull-ups

3×10

Metcon

Metcon (Time)

For time:

60 T2B

*EMOM 20 Dubs (including 0:00)

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