21-15-9 of:
Hips To Ring Pull Ups
DB Shoulder Press 50's/25's
Heavy Rope Double Unders
If you are free this Saturday, you should strongly consider attending the Carl Paoli gymnastics seminar. This seminar will address many of the common skills that people struggle to master in CrossFit. This is not about flipping and pommel horses. This is about learning to properly apply gymnastic positions and progressions to make your movements more efficient and to put new skills within your reach. Weather you struggle with your muscle up, ring dip, butterfly pull up, back squat, or snatch… there is much to be learned from a seasoned gymnast who is also a bad ass CF coach. I advise you all to take full advantage of this unique opportunity.
