12/22/21

21
Dec

12/22/21

CrossFit OwnIt – Hi-C

Skill

Toes-To-Bar

Week 2

2 rounds for quality:

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 Kipping swings w/ towel/shirt between feet

5 LSit pulses (scale: one-leg at a time)

5 Strict and slow knee raises (scale: lying knee raises or tuck up)

Every 30 sec for 5 min:

*maintain the same number every set

Scaled: 2-5 Kipping leg raises on rings

Intermediate: 2-5 Kipping toes-to-rings

Rx: 2-5 Kipping toes-to-bar

Metcon

Metcon (Time)

4 RFT

50 DU (2:1)

15 Front squats

12 STO