“Tailspin”

CFKSQ – CrossFit

Delta

Tailspin (Time)

10-9-8-7-6-5-4-3-2-1

Pull-ups

Thrusters (115/80)

Substitutions

Pull-ups: Towel / Table / Bent-Over Rows

Thrusters: Dumbbell (2 or 1) / Kettlebell (2 or 1) / Odd Object

Bodybuilding

3x

8 Hammer Curls

8 Upright Rows (think a static version of the high pull in a clean)

8 Bent-Over Dumbbell Flys

Warm-up

1)

1 min Cardio

10 Spiders + Elbow Drop + Reach

10 Pigeons

2)

1 min Cardio

10 Dislocates

10 Inlocates

10 Around the World

3)

1 min Cardio

10 Cat-Cow

10 Bottom-of-Squat Rocking Ankle Stretch

4)

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotation

5 Back to Front Press

5 Front Squat

5 Thrusters

Warm-up Thruster

5)

10 Scap Pulls

8 Kips

6 Shoulder Circles

4 Negatives

4 Pull-ups

6)

2x

5 Pull-ups

5 Thrusters

Cool-Down

:30 Wall Pec Stretch (ea)

:30 Elbows on Box Child’s Pose

Previous Post:

«

Next Post:

»