This week ends our dedicated Toes to Bar work. The gymnastics work for the last two weeks have been various exercises that you can use to help get your toes up to the bar. Two weeks ago, we started with drills designed to help you stay tight throughout the movement. Last week, we did lying leg lifts to mimic the core strength needed to lift your legs. Today, we will do hanging drills.
CrossFit Alloy WOD for 12/10/2015:
Gymnastics Skill:
2×10 Hanging Leg Raises
2×10 Around the World (5 to each side)
MetCon:
For Time:
50 Burpees
30 Deadlifts (185/125)
50 Walking Lunges (unweighted)
30 Deadlifts
50 Pushups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For Time:
50 Burpees
30 Deadlifts (155-135/105-95)
50 Walking Lunges
30 Deadlifts
50 Pushups
Brass:
For Time:
40 Burpees
20 Deadlifts (115/75)
40 Walking Lunges
20 Deadlifts
40 Pushups (may be from knees)
Bronze:
For Time:
35 Burpees
15 Deadlifts (95/65)
35 Walking Lunges
15 Deadlifts
35 Pushups