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CrossFit 11/1/2018

31
Oct

CrossFit 11/1/2018

Gymnastics Warm Up:
8 Minutes of
5 Push Ups
5 Sit Ups
5 Burpees
25’ Bear Crawl

WOD:
AMRAP 15 Min
400M Run Or 20/15 Cal Bike
10 Box Jumps 24/20”
10 Toes 2 Bar
10 Burpees

Alternate Run and Bike each Round

Rest 5 Min x 2

Scoring – Don’t count either run or bike. Just record the total reps of jumps, toes to bar and burpees.

Body- 15/10 Cal Bike – Step Ups – AbMat Sit Ups – Ball Slams for Burpees
Scale- Step Up – Knees to Elbow
Masters- As Written
RX- As Written

Intent: Settle into your pace, and enjoy a recovery WOD.

RXra Credit:
3 Rounds
10 Perfect Kip Swings
10 Arch to Hollow Roll Overs