5/24/12 V-Up Progression & "Manion"

-Written by KC

One of my favorite videos on the V-Up Progression(which we perform in our warm ups and skill sets and transfers over into all other movements) by Carl Paoli:

For more visit Gymnastics WOD.com

Workout of the Day

CrossFit Kids

Warm Up:

20 sec. Plank hold

20 sec. Tuck Jumps

20 sec. Plank Hold

20 sec. Tuck Jumps

WOD:

3 double jump burpee 

6 double unders or 20 single jumps

Game: Clean Up Your Room

Adults Workout of the Day

Warm UP:

EMOM for 5 min.

5 Burpee

5 Butterfly Pull Up (or mod. pull up)

5 V-Up (or tuck up)

Skill:

Back Squat

WOD:

"Manion"

Seven rounds for time of:

Run 400 meters

29 reps Back squat 135/95

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.