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Pulling

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

6×5 Hollow Rolls on the Foam Roller

6×3 Drop Kips

6×5 Hollow Roll Ups

The focus here is to maintain our hollowbody and practice “pulling” with our arms locked out

Skill

Warm-up (No Measure)

EMOM10: Pulling Complex

1 Strict Pull Up

2 Kipping Pull Ups

2 Kipping Chest to Bar

Scaled:

4 Low Ring Pull Ups

4 Ring Rows

Strength

Warm-up (No Measure)

8 Rounds – alternating with a parter

:20 L-Sit Hold (Sx – Hold Support)

:20 Rest