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CrossFit 10/28/2018

27
Oct

CrossFit 10/28/2018

Gymnastics Warm Up:
AMRAP – 6 min for quality
30 Jumping Jacks
30 Second banded lat stretch
30 Second Bully stretch

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:
AMRAP- 24 Minutes
25/20 Cal Bike Or 200M Run
12 Box Jump
12 Goblet Lunge
40 Double unders

Alternate Run and Bike each round

Body: 20/15 cal bike -Step Ups – Lunges- jumping jacks
Scaled: 35/25 – 80 singles
Masters: 55/35
RX: 55/35

Intent: Easy aerobic work to finish the week off!

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