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CrossFit 10/21/2018

20
Oct

CrossFit 10/21/2018

Gymnastics Warm Up:
AMRAP – 8 min for quality
8 Pike Push Up
10 Pistol Squats (scale with lunge)
12 Sit Up
200m Run

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:
AMRAP- 22 Minutes
25/20 Cal Bike Or 400M Run
4 Pull Up
8 Burpees
12 Ab Mat Sit Up
40 Double Unders

Alternate Run and Bike each round

Body: 20/15 cal bike – ring row – push up – jumping jacks
Scaled: Ring Row – 80 singles
Masters: As Written
RX: As Written

Intent: Easy aerobic work to finish the week off!

RXtra Credit:
3 rounds
10 Kipping ring swings
10 toes 2 rings