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CrossFit 10/23/2018

22
Oct

CrossFit 10/23/2018

Gymnastic Warm Up:
6 Minutes for quality gymnastics play
10 Scap Pull Up
20 Second Active Hang
10 Scap Push Ups
30 Second Crab Bridge hold

Upper Body Warm Up:
8 minutes
12 Partner Medball Russian Twist (6 each direction)
50ft bear crawl
12 Medball chest Pass (each)
30 Second Plank

WOD:
Partner WOD- 12 Alternating rounds (6 rounds each)
20/15 Cal Bike
10 Push Up
10 Ball Slams

Body: Bike 15/10
Scaled: 40/25
Masters: 50/40
RX: 50/40

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

RXtra Credit:
3 Rounds
10 Dual Dumbbell Cluster
5 Turkish Get Up