Warm-up: Kettlebell Complex followed by P1: 8 Kettlebell Sumo deadlifts, 8 Sumo deadlift high pull, 8 Kettlebell swings. P2: Hold top of plank position; Repeat x 4 Workout:“J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Cool-down: 5 Minutes with a trigger point ball to the upper traps and triceps! Powerlifting: A: Close Grip Bench Press 7 x 3 @20×2; Rest 2:30 B: Weighted Ring Row 5 x 5 @20×1; Rest 2:00 C1: Pull-ups COVP 5 x 20 unbroken; Rest 30 seconds C2: Push-up 5 x AMRAP -3; Rest 30 seconds “Skip Chapman: Reclaiming Strength and Mobility Through CrossFit”,CrossFit Journal preview video [wmv] [mov] Highlights from the CrossFit Kids Gauntlet Event – video [wmv] [mov]
