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Wednesday

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Many of the movements in CrossFit require a great deal of practice to master. Skill day help to improve technique and proficiency. The 5:45 class is shown here working on toes to bar progressions.

WOD:
Toes-Bar progressions, adding on from prior weeks work:
A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings

B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar

C. Strict toes-bar with spot: https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot

D. Alternating Tabata: 20 on x 10 off x 8 (4 min)
Hollow Hold: https://www.powermonkeyfitness.com/videos/core-abs/hollow-hold
Arch Hold: https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds

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