January 12, 2018 | No Comments

586 CrossFit Asylum – CrossFit


Warm-up (No Measure)

2 min on Bike or Rower

2 rounds

5 Strict Pull-ups or Ring Rows

5 Push-ups

10 Squats

2 rounds

5 Kip Swings

3 Kipping Pull-ups

5 Push-ups

10 Squats
1 min Glute Smash

1 min Flossing

1 min Chest Smash

1 min Banded Chest Opener

Skill Work

2 min Work on Kip focus on Rocking through your arms with a straight body

2 min Kipping Pull-up work Focus on rythem and Push away from bar and letting gravity take you down


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


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