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CrossFit 11/11/2018

10
Nov

CrossFit 11/11/2018

Gymnastics Warm Up:
2 Rounds
20 Second Dip Support
30 Second plank with shoulder taps
10 Bootstrappers
10 Lunges (ea leg)

Handstand Progression:
8 minute practice
10 Second Tripod Headstand + Forward Roll
10 Wall Taps facing wall (alternate picking your feet off the wall)
5 bottoms up kipping handstand push up (start in the bottom of your HSPU and kip up) – Scale with 10 Pike Push Ups

WOD:
AMRAP- 25 Minutes
25/20 Cal Bike Or 100 DU’s
10 Single Arm Russian Swings (ea arm)
100’ Single Arm Overhead Carry (ea arm)
10 Pull Ups
10 Wall Balls 20/14

Body: 100 Single Unders – 35/25 – Jumping Pull Ups – 14/10
Scaled: 100 Single Unders – 35/25 – 14/10
Masters: 55/35
RX: 55/35

Alternate Bike and Jump Rope between rounds.

Intent: Easy aerobic work to finish the week off!

RXtra Credit:
Tabata Handstand or Plank Holds – get everyone in on the fun!!!!!