CrossFit OwnIt – CrossFit

Skill

Toes-To-Bar (Day 5)

2 rounds for quality:

5 each way Hollow to arch rolls (scale: holds)

5 Lat activations on rig

5 Kipping swings w/ pause in the back

5 Kipping straight leg raises, increasing in height each rep

8 minute time limit:

Scaled: Try a new way to scale toes-to-bar today: on rings, on bar to a target, etc

Intermediate: Work on stringing together more reps, and try:

1 TTB

1 pause kip swing (pause in back)

2 TTB

1 pause kip swing

3 TTB

Rx: Work on complexes such as:

1 strict TTB

2 Kipping TTB

3 Kipping pull-ups

2 Kipping TTB

1 strict TTB

Metcon

Metcon (Time)

For Time

1000 m row or

50/40 cal bike

80 box step over (no weight)

60 T2B

40 burpees