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CrossFit 10/18/2018

17
Oct

CrossFit 10/18/2018

Gymnastics Warm Up:
6 Minutes
20 Second Pigeon Pose (each Side)
20 Second Couch Stretch (each side)
20 Second active hang
20 Second Plank

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 – 7 Min
Buy in: 15 burpees
50 Double Unders
25 Ab mat sit ups
50ft bear crawl
3 wall walk

Rest 3 minutes x3

Body- 50 jumping jacks – sit up – 15 Plank shoulder tap (each side)
Scale- 80 singles
Masters- As written
RX- As written

Intent: easy pace, learn to manage volume today.

RXtra Credit:
4 Sets
200m Run
10 Pistols – Scale with goblet cossack squats