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“CrossFit”
A.
Toes to bar session
RX – If base strength of 1+ toes to bar is there, work on linking.
Scaled -You may choose one of each and rotate through 1 & 2.

A1. 3-5 Sets of strict bar hang leg raise 3-6 repetitions (slow on the way down)
A1. 3-5 Sets of bar hang l sit hold, aim for 15+ seconds
A1. 3-5 Sets of tuck ups, aim for 10+ repetitions

A2. 3-5 Sets of kipping with knee tuck as high as possible, aim for knees to elbow region
A2. 3-5 Sets of single repetition with max swing from jump couple steps behind bar

B.
For time:
Row 1000 Meters

immediately followed by…
Three sets of:
10 Toes to bar
15 Box Jumps (24″/20″)

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