EGO CrossFit – WOD

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Gymnastics

Toes-To-Bar Progressions –

A1. Every minute, on the minute, for 6 min (3 sets) of:

Interval 1 – Kipping Knees-To-Chest x 8-10 reps

*Attempt to find rhythm. Regrip the bar as necessary.

Interval 2 – Seated Piked Double Leg Lifts x 10-15 reps

A2. For 60 sec, perform one set of:

Kipping Half Toes-To-Bar x max reps

*Use this time to learn your kipping rhythm. Continue to lift your legs higher each rep until you feel your rhythm change, then decrease height to regain rhythm. These do not need to be unbroken.

B: 220228 (Time)

4 Rounds for Time:

16 Kettlebell Swings

10 Sit-Ups

16 Goblet Walking Lunges

10 Toes to Bar