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CrossFit 10/25/2018

24
Oct

CrossFit 10/25/2018

Gymnastics Warm Up:
2 Rounds
20 Second Pigeon Pose (each Side)
20 Second Couch Stretch (each side)
20 Second active hang
20 Second Plank
10 American KB Swing

Gymnastics Upper Body Pulling Progression:
8 minute practice
10 Ring Row @3030
10 Jumping Pull Up
5 Strict hanging knee raise
20 Second Crab Bridge Hold

WOD:
25 minute partner AMRAP
30/25 cal bike
20 American KB Swings
20 Pull Up
20 Box Jump 24/20

Partners will trading in and out as needed

Body- Step up – Russian KB Swings – Jumping Pull Ups
Scale- Step Up – 55/35 – Jumping Pull Ups
Masters- 70/55
RX- 70/55

Intent: sprint and trade.  for 25 minutes.

RXtra Credit:
8 minutes
5 Strict toe 2 bar
8 Suitcase deadlift (each side)
30 Second Plank