Pecs Take a Beating 20190204

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CrossFit WOD

21-15-9 reps, for time of:
Bike Calories
Toes-to-bar
Hand Release Push-up

  1. Stay hollow = belly button drawn in, feet close together, shoulders pulled back and active, chin pulled back and head neutral - to avoid energy leak out of the limbs.

  2. “Stay in the phone booth” during the kip-swing and punch-down of the feet during the toes-to-bar, in order to keep the movement tight and rapid fire.

  3. External rotation at the largest joint = not different for hands or feet for the greatest power output.

Lisa RayComment