Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up 15 cal and Cindy (No Measure)
15 Cals on Assault Bike
then 3 RNFT
10 min coach led learning proper movement and practice T2B/ Kipping
Toes-To-Bar (Max unbroken consecutive)
5 min to perform max CONSECUTIVE T2B
Int: Max Consecutive Knees 2 chest
Sc: Max consecutive knee raises.
Consecutive means fluid. No pause/flail/hanging in between reps. “Penduluming” is no rep. Goal is to mimic the kipping motion for multiple reps as best as possible.
DT Lite (Time)
12 deadlifts 115/80
9 Hang Power Clean
6 Shoulder to overhead
Cap: 12 minutes
This is a deload WOD. You are wanting to “coast/jog” pace through this workout.