CrossFit OwnIt – CrossFit

Skill

Toes-To-Bar

Week 4

2 rounds for quality:

10 Hollow dumbbell pullovers (scale: knees bent)

5 Lat activations on rig

5 Kipping swings w/ pause in the back

5 Kipping straight leg raises, increasing in height each rep

Every 30 sec for 5 min:

*shoot for 1 more rep per set than week 2

Scaled: 2-5 Kipping leg raises on rig

Intermediate: 2-5 Kipping toes-to-rings

Rx: 2-5 Kipping toes-to-bar

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#