Still a few spots left!
This Sunday from 9 am to 10 am I will run a mini virtuosity clinic. In a group of 10 or less we will go over the deadlift, sumo deadlift high pull and the clean. The goal will be to make you move better in each and every facet of these movements. We always need work on our position this is your chance to get some serious feedback on technique in a small group setting. If you want in, email community@crossfitfederalhill.com.
Skill WOD
Muscle up or Strict Chest to Bar Pull up Progression
If you have MU’s do 3 OTMEM for 7 min
(if you can do 10-15 unbroken kipping pull ups then do muscle up work, if not work on pull ups)
Muscle ups- Practice the punch through, full ROM ring dips
Strict Chest to bar Pull ups- grab a band and get to work
WOD
KB Swings (70/53)
Box Jumps (24/20)
KB Sumo Deadlift High Pull (70/53)
10-9-8-7-6-5-4-3-2-1
15 min Cap