CALL OR TEXT: (918) 973-3348

CrossFit 10/4/2018

3
Oct

CrossFit 10/4/2018

Gymnastics Warm Up:
2 Rounds
30 Second KB on knee stretch (each side)
12 PVC pass through
12 PVC overhead squat
12 Scap Pull Up (scale with 20 Second active hang)

Gymnastics 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
5 Bar tuck to inverts (scale with strict hanging knee raise)
20 Second Crab Bridge Hold

WOD:
AMRAP – 6 Min
Buy in: 200m run (Scale with 15/10 Cal Bike)
10 Single Arm OH Squats (5 ea side) 50/35
10 Box Jump 24/20
50ft bear crawl

Rest 3 minutes x3

Body- Goblet Squats 35/25- Step Ups
Scale- Goblet Squats 35/25- Step Ups
Masters- As written
RX- As written

Intent: easy pace, learn to manage volume today.

RXtra Credit:
4 sets
25ft Dual Dumbbell overhead walking lunge
10 Ring Y raises