''Cliffhanger'' (12.23.2009)

Warm-up Drills (12.23.2009)
Run 800m
12 x Burpee Box Jumps (20'')
12 x Jumping Pull-ups
Shoulder Opening Drills
Hip Mobility Complex

''Cliffhanger'' (12.23.2009)
Complete 7 Rounds for time of
3 x L Pull-up
4 x Deadhang Pull-ups
5 x Kipping Pull-ups

Skill Development (12.23.2009)
Complete the following for time
21 x Goodmornings
15 x Back Squat (115lbs)
18 x Goodmornings
18 x Back Squat (115lbs)
15 x Goodmornings
21 x Back Squat (115lbs)

Notes: Goodmornings are executed with a bumper plate held centered across the shoulders/back.
A slight bending of the knees is acceptable for athletes who have flexibility limitations (this should allow for greater ROM without compromising mid-line stability). Range of motion difficulties are usually experienced as an inability to maintain a lumbar curve through the movement.

Post times to comments.

CrossFit Endurance Rest Day (12.23.2009)