Take 10 minutes working prep for the following movements….
WOD:
10! (10,9,8,7,6,5,4,3,2,1, alternating exercises)
Bodyweight Bench Press
Kipping Pullups
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For bench press, if you cannot bench your bodyweight, during warmup work up to a weight you can handle for 10 reps.
Video courtesy of CrossFit HQ. Nadia Shatila giving a great tutorial on the kipping swing. Get used to violently closing the hip as you push down on the bar, raising your body up, then quickly re-open the hip with the kip that will shoot your chin over the bar.
Extra Credit:
25 GHD Situps
Cash Out:
Bench/Dip mobility
Video courtesy of Mobility WOD. Spend 2 minutes per side with the lacrosse ball at the top of your shoulder blade. Add weight to help push into that area. If going heavy, have someone assist you. Seeing a pttern in these mobility exercises? They focus on areas you just worked during the WOD. Now why amI not having you do them before the WOD? Simply put, if your mobility is not there, doing these prior to a workout will give you minimal improvement. Better to learn these after and apply them daily to improve your mobility over time. Get after it folks!
CrossFit Team Offutt Tactical Fitness 