Ballston CrossFit » Friday, January 16, 2015
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Friday, January 16, 2015

REMINDER – 9:30am WOD on Friday has been cancelled due to light attendance.

Shoulder mobility to open up for kipping: http://youtu.be/tMQTNTqVb7k  and https://www.youtube.com/watch?v=hmPHGpNX0SI

Ankle mobility for OHS: KB ankle mobility for dorsiflection and roller

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Kipping pull-up technique or:

30 pull ups for time*
*Rest 60 seconds, repeat two more times.

 

Fitness:
7 rounds:
7 Overhead squats (95/65)
14 sit-ups (butterfly or knees up allowed)

Performance:
7 rounds:
7 Overhead squats (135/95)
14 sit-ups (butterfly or knees up allowed)

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