Monday got you all like.....
...
Well get yourself up to the ROOFTOP OF DREAMS!!!
Pic: Angela Clancy.

WoD: "Knowing Your A$$ From Your Elbow"

Complete As Many REPS As Possible in 9 Minutes

of:

3 Knees To Elbow

3 Box Jumps

6 Knees To Elbow

6 Box Jumps

9 Knees To Elbow

9 Box Jumps

12 Knees to....

.....Keep adding 3 reps each round.

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("RX" = That your actual knee cap touches your elbow & not your bicep! Oh, and a 24" / 20" box).

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• Kicking your week off with some gymnasty fun! Not a barbell in sight!!
• The Knees To Elbow is an often forgotten moment programmed in CrossFit gyms these days. Going back just a few years and the ole "K2E" was a staple until the CrossFit Open came around and they needed a way to fairly judge a midline movement across the board (Cue the Toes To Bar!). The reason why the "T2B" has overtaken is because its way easier to look & see someones movement. Some would argue that the K2E is a modification for the T2B itself. Clearly these people have never actually tried touching their actual knee caps to their actual elbow joint!
• Be sure to really engage the lat muscles as you NEED to be pulling down hard on the bar to lever back the extra few centimetres in order to make contact with your elbows. Rest assured, you get this movement down pat and you Toes To Bar WILL improve markedly!
• After the WoD we will hit up some more Rowing intervals! (That 2km TT isn't far way now!1)
• Hold the standards. Form is priority as always.
• Modify as needed.

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Post Number of REPS to your Beyond The Whiteboard account.