We started off this week with Toes to Bar.
Whether you scale to Knees To Elbows or just Knee Raises, we worked on core activation and shoulder mobility to help open up your shoulders and allow you to get the maximum movement in the kip.
We also worked on progressions to make sure whatever level you're at, you'd be able to learn how to get your kipping up to speed to help with efficiency in the movement.
Here's a link to my T2B Cheat Sheet!
And here's some fun stuff I read over the last week.
Your "Third Place" - this is a great blog post from Crossfit Fortis speaking to your "third place". Your third place is a hangout spot, community center or “home away from home” that provides an essential zone outside of home and work. Definitely work a quick read!
And here's the workout we did!
Warm Up
3 rds:
10 hollow rock to supermans (3 sec hold)
10 v-ups
15 sec active bar hold
Shoulder Mobility
2 x 10 Reps Ys, Ts and Ws (descriptions are in the Cheat Sheet)
2 x 10 Wall Slides
Core Work
3 x 5 Dragon Flags
3 x L Sits for 30s accumulated
3 x 5 Strict T2B (K2E) @ tempo 3011
T2B Progression Work (descriptions are in the Cheat Sheet)
Beat Swings
Kipping Levers
Leg Raises
Knees to Chest
Double Pump
12 Min EMOM
40 double-unders
10 toes-to-bar
10 push-ups