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CrossFit 11/14/2018

13
Nov

CrossFit 11/14/2018

Gymnastics Upper Body Pushing Progression:
10 Minutes of play
15 Second Tripod Headstand
3 Wall Walks
5 Negative Handstand Push Up @5000 (scale with pike push up)
Max Unbroken Handstand Walk Attempt (scale with 25′ bear crawl)

Strength:
Strict Press – From Floor
E(2)MOM- 4×6 @30X1

WOD:
AMRAP 3 Min
Buy In: 20/15 Cal Bike
Remainder of Time
Wall Balls

Rest 3 min x3

Body: Air Squats
Scaled: 14/10
Masters: 20/14
RX: 20/14

Intent: Know your RPM’s you can hold on the bike and not redline. Today is about pacing really hard work.

RXtra Credit:
3 Rounds
30 Sec Arch Hang
30 Sec Hollow Hang
30 Sec Handstand Hold to Wall
Max Supinated Chin Over Bar Hang