For time:

30-20-10 of…

Kettlebell Swings

Knees to Elbows

Paleo Meals To Go?  Check out Paleo Brands on Robb Wolf’s website, HERE, to see what is soon coming our way.  Talk about not having any excuses anymore when it comes to eating REAL FOOD. Pretty cool how people are starting to pay attention to what they are putting in their mouths, huh?  Remember, FOOD IS YOUR FUEL!  Read more about the Paleo Brands through the link on Robb Wolf’s post.

Having trouble with the FROG STAND on the Skills Test?  Visit DragonDoor to understand more about bodyweight conditioning.  HERE is a brief summary of the steps to take when working towards a getting your Frog Stand down.  Have you got the Frog Stand already?  As pictured above, try the Straight Arm Frog Stand as your next progression.  This will help develop wrist strength, static strength in the shoulder, activation of midline stability, plus balance.

Having trouble with your KIPPING PULL-UP still?  Visit CrossFit.com HERE to see Coach Adrian Bozman breaking down the kipping pull-up with a very effective floor drill.  The first 2 links under CrossFit exercises are the ones you are looking for!