WOD

Tuesday 12th August 2014

Main – CrossFit

SKILL

Spend 15 minutes working on toes to bar

– Initiate the swing from the shoulder, pushing the chest forward and back like you would in a kipping pull-up

– Pop the knees up up towards the bar like a funky knee raise

– Knees to elbows- pop the knees up to touch the elbows

– Finally once the knee are near the elbows flick the feet up to make contact with the bar.

Make sure to bring the feet back down in a straight line, keeping them close into the body so not to end up in a pendulum swing.

WOD

5 rounds for time of:
– 5 Front squats (40kg/60kg)
– 10 Toes-to-bar
– 20 Double-unders

SCALING
Reduce weight
Ab mat sit-ups
60 singles

Metcon (Time)