13
Sep
Toes to Bar Progressions
CrossFit Invigorate – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
15 air squats
10 walking lunges
followed by:
hamstring stretch with bands
*really stretch them out*
Gymnastics
Toes-To-Bar
TBTKB: Toes to Kettlebell Progression
Progression of full toes to bar
on floor – knees to elbow/tuck/kick
TBTP: Toes to Bar Progression on Bar
-Active Shoulders
-knees to chest
-tuck and roll
-kick the bar
Toes to kettlebell straight leg
Active TTB Down Swing
work on not swinging and actively stopping the TTB
Metcon (AMRAP – Reps)
7-2 min rounds no rest
Row 20/14
Toes to Bar w/ remaining time
*if you find yourself having less then 20 seconds to do your TTB/ Drop 2
in the 2 mins you will row the 20/14 calories. remaining time of the 2 min window will be AMRAP of TTB. As soon as the 2 mins is up, you are back on the rower