June 10, 2014
CrossFit Cape Cod Advanced Training
3 Rounds For Time
21 Kettle Bell Swings
12 Pull Ups
B. OTM 10 Minutes
Odd:30 Seconds Hollow Body Hips To Rings
Even:30 Sec Double Unders
C. 3x 12 Strict Chest To Bar Pull Ups
Rest as needed and do these weighted if you have no problem doing them unbroken without being weighted.
The MAJOR focus on executing these 4 parts is global flexion and moving the whole body as one unit. Make getting the body into a tight ready position an automatic first step before executing the movements.