Main – CrossFit
SKILL
Go through each movement and make sure you know the movement standards for each.
Spend 10 minutes time breaking down the toes to bar focusing on achieving a more efficient kip.
WOD
In a team of 4, follow the leader style.
– 60 Calorie Row
– 50 Toes-to-bar
– 40 Wall balls (6kg/9kg)
– 20 Muscle-ups
SCALING
Knees-to-elbow or 50 Ab-mat Sit-ups
Reduce weight
Muscle-up progression
Athlete 1 starts on the Row. Once Athlete 1 has completed the 60 calorie row they can advance to the toes-to-bar.
Athlete 2 can now start on the rower. No over-taking, so get your fastest athletes going first.
