BUTTERFLY PULLUP CLINC
Coach Madison and Coach Daniel will be running a free butterfly pull up clinic for members on Sunday, March 15th at noon. If you are a CrossFit athlete who is looking to improve your times, the butterfly pull up is a key tool to have in your arsenal. This is an advanced skill so we ask that you have at least 5 strict pull ups and be able to execute 10 unbroken kipping pull ups. If you are interested in signing up for the event email us at firstname.lastname@example.org or through the Facebook event page.
“Death by Shuttle Sprints”
*Sprints are 10m apart
The workout starts at 4 shuttle sprints
*If you can no longer do shuttle sprints in the allotted time, the workout becomes an EMOM of:
7 Burpees + 10 Deadlifts
Time Cap: 24 min
15 Barbell Strict Press
15 Barbell Curls
Coach Holden Tips:
The worst “Death By” metcon I’ve ever done is “Death By 10m Sprints” – Steve Michelotti
Focus on breathing and bracing your core on the deadlifts once you get to the EMOM. Don’t skip out on the accessory for that post wod pump!
Coach Maria hitting a fast set of butterfly pullups.