Kipping Cycle Day 4 (Butterfly)

CrossFit Bielefeld – Gymnastik

Gymnastics

Kipping Cycle Day 4 (Butterfly)

Warm Up: 2 Rounds

5/5 Downward Dog w:/ Rotation Hold For :05

:30 Active Hang

10 Hollow Lat Pulls

10 Scap Squezzes

10 Banded Arm Raises

15 Beat Swings

Mobility / Stability: 3 Rounds

5 Schwimmer

:45 Partner Shoulder Opener

10 Scap HSPU

3 Skin The Cat

Butterfly Technique: Strict First (3-4 Reps)

Grip Outside Shoulders

Arch – Leg Scoop (Hollow) – Up & Away – Pull „Through“ (Legs Back) – Again, Again, …

Box Butterfly Pull Up (Only Arms)

Shoulder Circles

Reverse Bycicle Kicks (Only Legs)First On The Ground -Then Hanging

Box Butterfly Pull Ups (Arms + 1 Leg)

Strict Pull Up & Fall Through

Get Into The Flow ….