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Components

Kipping

Pull-ups

Handstand Push-ups

Muscle-ups

Nasty Girls V2

Nasty Girls

Settings

Workout

25August2017

Joni Barry

Warm-up

Warm Up #7 (JR- 30 sec)

100 Jumping Jacks
High Knees - 30sec
Butt Kicks - 30sec
Frankenstein Walks - 30sec
Hallow Hold - 30sec
Back Extensions - 30sec
Sit-Ups - 30sec
Push Ups- 30sec

Stretch:
Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill

15 min gymnastics skill work

Kipping (Work will all movements applicable )

Note your progression with each

Pull-ups (3 sets of ME)

Skill work on kipping w/ Pull-Ups

Handstand Push-ups (3 Sets of ME)

Skill work on kipping w/ Handstand Push-Ups

Muscle-ups (3 Sets of ME)

Skill work on kipping w/ Muscle-Ups

Metcon

Choose the "Nasty Girl" applicable to you!

Rx+: Nasty Girls V2 (Time)

3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#

Rx: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 25, 2017

Clients:

Leaderboard

Men's Kipping
Micheal Young	05/17/2017	1 x 3

Women's Kipping
No female leaders to show...

Male Clients

Jason
Hoffman

4:00 PM CrossFit

3 x 5

Female Clients

Teresa
Koebbe

6:00 AM CrossFit

1 x 3