8-9DEC15: Hanging Knee Raises

Today, you’ll get to witness a new demonstration of the gymnastics movements called Toes to Bar, Knees to Elbows, Knees to Armpits, Knees to Chest, and Hanging Knee Raises before giving those movements a shot on your own. As always, we will then incorporate our new movements in with some old favorites for our workout of the day. The aforementioned movements are great for building both core strength and grip strength, both which will transfer over into pretty much everything we do in CrossFit (they’ll also work wonders in getting those 6-pack abs). Expect your hands to get a little rough and your abs to get a little sore from this one…small prices to pay in becoming more prepared for the zombie apocalypse!!

VOD (Video of the Day):

WOD: ‘Bee’s Knees’

AMRAP 12 min:
100m Run
1 Burpee*
1 Slam Balls*
1 Hanging Knee Raise*
1 Calorie Row*

*Each round, add 1 Repetition (the 100m run stays constant). For example, Round 2 would have 2 Burpees, 2 Wall Balls, 2 Hanging Knee Raises, 2 Calorie Row.

Score: Total # Completed Rounds


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