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CrossFit WOD for 6/25/2015

Today marks the end of the Toes to Bar skill work for the month of June.  We have been showing you different exercises and skills that you can use to help improve your kipping toes to bar.  Mastering this skill takes brute strength and technique.  The skill work we show you in class will help get you there faster, but it is up to you to use this skill work before classes, after classes, and during Open Gym.  Once a week during our planned skill work is not enough to see big gains.

CrossFit Alloy WOD for 6/25/2015:

Skill:
Putting it all together:
2×10 Lying Leg Lifts
2×10 Standard Kips
2×10 Strict Hanging Leg Raises
2×10 Kipping Toes to bar

MetCon:
5 Rounds for Time:
15 KB Swings (1.5/1)
12 Toes to Bar
9 Hand Release Pushups

Post Time to Comments

Here are some tips from the Experts:

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    5 Rounds for Time:
    12 KB Swings (1.25/0.75)
    9 Toes to Bar
    6 Hand Release Pushups

    Brass:
    5 Rounds for Time:
    12 KB Swings (1.0/0.5)
    9 Hanging Leg Raises
    6 Pushups (may be from knees)

    Bronze:
    5 Rounds for Time:
    12 KB Swings (0.75/0.25)
    9 Lying Leg Raises
    6 Pushups (may be from knees)

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    5 Rounds for Time:
    12 KB Swings (1.25/0.75)
    9 Toes to Bar
    6 Hand Release Pushups

    Brass:
    5 Rounds for Time:
    12 KB Swings (1.0/0.5)
    9 Hanging Leg Raises
    6 Pushups (may be from knees)

    Bronze:
    5 Rounds for Time:
    12 KB Swings (0.75/0.25)
    9 Lying Leg Raises
    6 Pushups (may be from knees)