The CrossFit WOD for 2/7/2014:
Skill:
Kipping Toes to Bar
10, 10, 10, 10
MetCon:
3 Rounds for Time:
4 Muscle Ups
8 Hand stand Pushups
12 Pistols
Post Time to Comments
The CrossFit WOD for 2/7/2014:
Skill:
Kipping Toes to Bar
10, 10, 10, 10
MetCon:
3 Rounds for Time:
4 Muscle Ups
8 Hand stand Pushups
12 Pistols
Post Time to Comments
Scaling:
Skill: Work on getting your toes to the bar. Once you are good at getting your toes up there, the coach will work with you to start kipping them.
MetCon:
Platinum: As written above.
Steel:
3 Rounds for time:
2 Muscle Ups or 6 Chest to Bar pullups (unassisted)
6 Handstand Pushups (inverted, may be to a raised target)
10 Pistols (unassisted)
Brass:
3 Rounds for time:
2 Bar Muscle Ups (maybe assisted) or 6 assisted Chest to bar pullups
6 Handstand Pushups (inverted, may be to a raised target)
10 Pistols (assisted)
Bronze:
3 Rounds for time:
6 Pullups (may be assisted)
6 Handstand Pushups (piked or inverted)
15 Air Squats
RX – 5:02 RX — deficit HSPUs on 45# plates.
Nice work to everybody in the AM!
Enjoyed my first 5:30pm class ever haha!
We did the original 5, 10, 15 RX – time was 11min and change