07.05.2018 WOD

A. Mobility & Warm-up

B. Gymnastics Volume
10 minute EMOTM
Hollow Rock (even min)
Kipping Swing (odd min)

Monkey Month Day 15 . Beat Swing . The beat swing is taking what we did last week with our 3 position static hold simply adding momentum to it. Everything else stays the same through the full sequence of active neutral to lat active hollow, to active neutral, to tight arch, back to active neutral and so on. . Spend some time this week practicing the beat swing. We are working on developing the rhythm and timing with the added momentum. This is another great pice to add into your warm ups and skill work… Enjoy! . @rx2movement @nzxfitness @easmyoplex @crossfitdelmar

A post shared by KAI athletics (@kai_athletics) on Jun 11, 2018 at 9:56am PDT

C. WOD

4 rounds for time of:
16 KB Bent over Row (53/35 – 8 each arm)
16 Abmat sit-ups w/ KB
16 KB Swings
200m luggage carry (100m w/R arm & 100m w/L arm)