do 6 rounds for time of:

12 overhead bicycle jumps(45 lb plate men/25 lb women)

10 ring dips

How to do overhead bicycle jumps- stand up tall with feet together and arms stretched overhead with elbows locked. Quickly drop into a split(lunge)position with your back knee an inch from the ground and your front knee at 90 degrees. From the split position jump up and switch legs dropping back down into the split.  remember to stay tall at all times from the waist up. Start out with a lighter weight and move up as needed.


crossfit809 005.1

Mid-line Stability by Matt Swift – video [wmv] [mov]