I recommend starting with a favorite CrossFit exercise: kipping pull-ups. They're a great way to rid yourself of unwanted arm mobility.
After you've gotten your elbows in top shape with kipping pull-ups, I recommend focusing on the CrossFit kettlebell swing (AKA American swing, not to be confused with the hard-style swing). This exercise is so cutting edge that it has yet to be recommended by any competitive kettlebell lifters (girevoy sport) or their coaches. Interestingly, some of these aforementioned people are critical of the CrossFit swing, but I assume this is because they're Russians and Easter Europeans who lack an appreciation for the kind of think-outside-the-box innovation that comes natural to American entrepreneurs such as Glassman.
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If you devote enough time to CrossFit and work hard, you will end up in peak physical condition, just like Greg Glassman, the founder of CrossFit:
http://games2010.crossfit.com/static/images/megan_glassmanin...
I recommend starting with a favorite CrossFit exercise: kipping pull-ups. They're a great way to rid yourself of unwanted arm mobility.
After you've gotten your elbows in top shape with kipping pull-ups, I recommend focusing on the CrossFit kettlebell swing (AKA American swing, not to be confused with the hard-style swing). This exercise is so cutting edge that it has yet to be recommended by any competitive kettlebell lifters (girevoy sport) or their coaches. Interestingly, some of these aforementioned people are critical of the CrossFit swing, but I assume this is because they're Russians and Easter Europeans who lack an appreciation for the kind of think-outside-the-box innovation that comes natural to American entrepreneurs such as Glassman.