Karnes
Workout of the Day
Gymnastics
Spend 15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness – Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders
An effective way to do this is to choose three exercises and do short skill sets.
***for those competing this weekend: double unders, pull-ups and L-sits should be at the top of your list***
Here is an example:
Three sets, NOT for time, of:
5-10 Handstand Push-ups
10-12 Knees to elbows
30-50 Double-unders
Conditioning
Five rounds for time of:
20 Kettlebell Swings (53 / 35)
20 Burpees
Rx+ 70 / 53, touch a target 6 inches above max reach
WTF does it mean to “listen to your body?” – Greatist
REMINDER:
1) Saturday Group class is changed to 9 AM this Saturday only.
2)Takes Two to Tango partner competition is on Saturday at CrossFit Talon in Cool Springs. The following people are competing:
Wes
Ben
Kenzie
Amy
Sarah
Whitney
Jacob
Larry
Nick
FQ
Clyde
Josh
Snow
Alana
Come show your support and see how fun local competitions can be!