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CrossFit 10/11/2018

10
Oct

CrossFit 10/11/2018

Gymnastics Warm Up:
2 Rounds
20 Second Side Plank (ea side)
10 Reverse Lunges
5 Inch Worm Push Ups

Gymnastics Upper Body Pulling Progression:
8 minute practice
5 Supinated Negative pull ups @5000 (drop off bar after each rep, scale to negative ring row as slow as possible)
10 Perfect kip swings
5 Bar tuck to inverts (scale with strict hanging knee raise)
20 Second Crab Bridge Hold

WOD:
AMRAP – 10 Min
Buy in: 30/25 cal bike (or 20 burpees)
20 American KB Swings
10 Push Up
50ft bear crawl
50 Double Unders

Rest 5 minutes x2

Scoring – Buy in Cals or Burpees do not count.

Body- 35/25 – 50 Jumping Jacks
Scale- 35/25 – 80 singles
Masters- 55/35
RX- 55/35

Intent: easy pace, learn to manage volume today.

RXtra Credit:
4 Sets
Run 200m
10 Pull Ups