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CrossFit 10/14/2018

13
Oct

CrossFit 10/14/2018

Gymnastics Warm Up:
AMRAP – 8 min for quality
20 Second Dip Support
5 Dip negative @5000 (scale to push up @5000)
20 Plank shoulder taps
10 Boot Strappers
10 Squat Jumps

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 (scale with 15 sec active hang)
5 Bar tuck to inverts (scale to hanging knee raise)

WOD:
18 Minute AMRAP
500m Row / 400M Run (alternate each round)
18 Push Ups
12 Ab Mat Sit Up
6 Strict Pull Up

Body: ring row
Scaled: Ring Row
Masters: As Written
RX: As Written

Intent: Easy aerobic work to finish the week off!

RXtra Credit:
2 rounds
30 Second Hollow Hold
30 Second Arch Hold
20 Second Side plank (each side)
20 Second Headstand hold