November 10th, 2012 – CF Open Competitor/CF Performance Improvement Class

CF Open Competitor/CF Performance Improvement Class

– Positive mindset and mental toughness
– Using an efficient kip for Kipping/butterfly pull-ups, toes to bar & knees to elbows
– Barbell movements (i.e. shoulder to overhead, snatches and cleans) and transitioning from fast versions/less efficient forms of a movements to more efficient forms of the same movements in order to keep moving as long as possible during a metcon.


6 minutes to do as many reps as possible of:
10 Kettlebell swings (32/24 kg)
10 box jumps (24”/20”)
10 Burpees


One Response

  1. Thank you John for taking the time to show us a new outlook I can’t wait to use the new positive way of enjoying Crossfit. please do more classes

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