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CrossFit 10/2/2018

1
Oct

CrossFit 10/2/2018

Gymnastic warm up:
8 Minutes for quality gymnastics play
20 second dip tuck support
20 Second wall facing handstand hold
10 Pike Push Ups
10 KB windmills (total)

Strength:
E(2)MOM- 4 Sets
5 Floor press
Superset
10 Single arm DB upright row

WOD:
AMRAP – 10 Minutes
Buy In: 20/15 Cal Bike ARMS ONLY
Then
5 Pull Ups
10 Push Ups
15 Sit Ups

Body: Normal Bike (hands and feet) – Ring Rows
Scaled: Ring Rows
Masters: As written
RX: As written

Intent: Focus on quality of reps, and getting them done quickly.

RXtra Credit:
Tabata – 8 rounds :20/:10 each position
Plank
Hollow hold