For time:
Row 40 Calories
50 Alternating Pistols
30 Toes to Bar
10 Bar Muscle-Ups

Know your movements!

Today’s video shows three different ways to move a barbell from the shoulder to locked out overhead. Point A and Point B are the same in the movements, the difference is in how you get from A to B. Which one looks strongest? Would they all be considered core to extremity movements? Check out the video in This CrossFit Journal entry  for a great look at the differences between these movements and why we might use one instead of the other in a workout.

Know your movements, you can only move better if you know what it is that you’re trying to do! The coaches are here to teach all of the movements you see in workouts, but your progression will be faster if you can build on your past experiences with each movement.