Kipping movements then running – Tue 2.27.18

 In W.O.D.

No idea what the Open WOD will be this week, but it is always good to practice Kipping movements!

Skill:  Kipping Pull Ups practice.  Spend 10:00 practicing kipping pull ups, kipping C2B, kipping muscle ups, whatever you need to perfect the skill.

*If kipping is still a struggle, start on the floor with hollow rocks and supermans, and move to the bar.

Conditioning: 8 rounds for time of:
Run 400 meters
Rest 90 seconds

Scroll for scaling options.
Post total time to comments, not including eighth rest.

• From the archives: WOD 120708 Demo With CrossFit Belltown

Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

Beginner Option
5 rounds for time of:
Run 400 meters
Rest 90 seconds

Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthens the entire body, and allows you to apply these movements into everyday life.  You will be much healthier and happier!

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